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802 CrossFit Blog

Show us how it’s done boys!  A #tbt hint for your Friday WOD!  Check out that boy band hair and those six pack abs!  #sexiestmanalive #happybirthdaycrow  
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According to Mark Rippetoe, American Strength Training Coach and Author, the bench press may be the best lift for introducing pressing strength to a novice athlete. In his CrossFit Journal article, he explains: Benching provide hard active work for the chest, shoulders, and arms and isometric work for the forearms.  It trains novice lifters the...
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Just for a minute, whether it be in your head or out loud, take the time to be proud of where you are at in your journey of fitness.  Be proud of how far you have come and how much further you will go.  Stop poo pooing your accomplishments and say thank you instead of...
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The clean is as complete as an exercise can be… it trains for super useful core to extremity motor recruitment patterns, and trains and conditions the body to apply large and sudden forces.  There’s no part of your physical development that can’t be positively impacted by developing and improving your clean. The benefits to strength,...
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You’re not too old, too out of shape, too weak, too hurt, too ANYTHING!  You just have to start doing it!  Everyday we watch success stories unfold before us.  When is yours going to begin? https://youtu.be/FE-jvCfkg5A
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The strict shoulder press is arguably one of the best measures of functional upper body pushing strength. Here are a few tips to improve your strict press. 1. Become a Statue. Before you start pressing anything, squeeze your butt, legs, and abs as tight as possible. This removes any extra movement from the kinetic chain...
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Thank you to the VT Youth Conservation Corp and to all our members for bringing friends to our Free Trial Class this past Saturday.  It was a great WOD and a nice little taste of just what we do at 802!  We had a blast and hope you all did too!
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Another day of Ass Building resumes tomorrow. The program for this week is as follows…. Find your Max for: 7 seconds in bottom, 15 seconds in top Then 80% 3×3 same sequence You all have been doing a fantastic job mobilizing these key areas on your own.  We cannot reiterate enough how important it is for...
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Who is ready to DeadLift???  Learn the difference between creating stiffness through your lift versus overpressuring at end range.  Subtle changes create big results!  Happy Friday Everyone!  
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Three Common Push Up Mistakes and the Quick Fixes :  Courtesy of Breaking Muscle Put simply, there’s doing push ups, and then there’s doing push ups well. Now, you already know that sagging your head or hips toward the floor is a mistake, which is why it is not included it on this list. Aside from that obvious...
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  You need a strong Overhead Squat for one reason – to complete the snatch. Although we use it in workouts all the time, in reality, the overhead squat is simply one of the elements of a properly executed snatch. In order to snatch heavier weight, you need to be comfortable coming out of the hole with a...
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The Hang Power Snatch is a great skill transfer exercise to practice hitting full extension and then a quick turnover under the bar. The movement begins from the high hang position (top of a deadlift) and ends overhead catching in the power position. And Don’t Forget Your Mobility!!!!
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