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The Snatch Balance is a dynamic snatch receiving position exercise that adds more demand on technique, precision and speed to the overhead squat. It develops strength in the receiving position for the snatch like the overhead squat, but also adds the elements of speed, timing and precision. It will help train proper footwork for the snatch (transitioning...
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The snatch balance is a dynamic snatch receiving position exercise that adds more demand on technique, precision and speed to the overhead squat.It develops strength in the receiving position for the snatch like the overhead squat, but also adds the elements of speed, timing and precision. It will help train proper footwork for the snatch (transitioning...
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How do you do a box squat?  They are performed just like regular squats.  Fill your abdomen with air, and push out against your belt.  Push your knees out as far as possible to the sides and with a tightly arched back, squat back, not down, until you completely sit on the box.  Every muscle...
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There are a lot of people that struggle with getting their first pull-up. There are also a lot of people that have managed to get a kipping pull-up but still cannot manage a good strict pull-up. Kipping pull-ups are great but it is of utmost importance that strength be acquired in the connective tissues of...
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Sometime after a workout, you will feel like you’ve recovered, but at the cellular level it could take hours/days to recover fully.   Post work-out Recovery re-energizes your cells by increasing your ATP levels (Adenosine Triphospate) the energy powerhouse of the cell. Within an hour, but preferably immediately following your work-out  is the best time...
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Shoulder to Overhead: Strict Press, Push Press, Push Jerk…. These 3 lifts are what constitute the shoulder to overhead series.  If you move your eyes from left to right, you’ll see that the legs gradually become more involved in the movement as you progress from shoulder press to push jerk. What’s happening is that as...
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As as we cut back on grain carbs in our Paleo Challenge, it is important to  increase your intake of healthy fats.  Both are sources of much-needed energy, but fats are a source of energy that is far more ideal than carbohydrates. Many do not realize that frequent hunger may be a major clue that you’re...
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On the Bench: 20 second Max Reps/Weight The bench press is the best exercise for absolute strength in the upper body, because it allows the lifter to move heavier weights with the arms than any other exercise. Benching provides hard active work for the chest, shoulders, and arms and isometric work for the forearms.  One of...
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In Kelly Starrett’s mind, the days of seeking physical therapy to merely resolve pain are over… He believes that if we can understand how to get ourselves into proper positions for any activity — whether it’s our elbows in a push-up, foot placement for a squat, or shoulder position when we’re texting — we can...
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Get ready, Back Squats are back!  As we gear up to begin our next squat program, take a minute to learn  What Makes Squats Such a Fantastic Exercise?  Monday marks and important day for this program as we will be getting our 1RM Back Squat numbers in, setting the baseline for our Box Squat program....
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Mastering the Pull-up:   Reebok CrossFit Thames Part 1 – The Progressions Where to start, or NOT to start… Not with kipping. You should be able to do multiple strict pull-ups before graduating to kipping pull-ups. Thats not to say you cannot practice the skill work, for example the arch and hollow positions. A strict pull-up...
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