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802 CrossFit Blog

Improve your technique and overall performance while Deadlifting 1. Push the earth down Drive your heels into the ground and push the ground away. Naturally, we want to initiate the deadlift by pulling the bar up of the ground. This, however, leads to more of the back and upper body muscles doing the work and...
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Free Trial Thursday We will be on the Bench again picking up where we left off last week.  This week, the rep scheme will go as follows… Quick off bench warm-up On bench warm-up:  15 reps (barbell) 10 reps (light weight) 5 reps (little more) Heavy Single X  3 rounds **This should be about 92-97%...
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Jerk Balances are a great warm-up to get your ready for the complete lift. We will begin our Tuesday Strength session with them before going into the Split Jerk (unless you are brand new to CF, you will be doing Push Jerks). Execution Step about a foot-length back with the front foot into a partial...
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Hike The KettleBell When? Getting the kettlebell off the ground and into the first swing. How? 1. Start with the KB approximately 2’ in front of you (distances will vary depending on the athlete) 2. Hinge at the hip, knees back, grab KB with shoulders behind the handle, set the midline. 3. Maintaining a strong...
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RX 200m run 100m sprint 400m run 100m sprint 600m run 100m sprint 800m run 100m sprint 1000m run 100m sprint 800m run 100m sprint 600m run 100m sprint 400m run 100m sprint 200m run 5800 Rest is “run” Performance  200m run 100m sprint 400m run 100m sprint 600m run 100m sprint 800m run 100m...
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Hatch is getting HEAVY this week, working up to 90% of both the Back and Front Squat!  Thankfully, the reps are a bit lower than they have been though! Remember….  Make EVERY rep count. No distractions. Big breath of air at the top.  Brace your core for a punch at the top of each rep....
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Concept 2 Erg Night We are closing out the January Erg Challenge with a Row/Bike/Ski-a-thon, Friday night from 7-9pm.  All rowers will be going, with individuals switching on and off throughout the night.  We have a few inspirational movies lined up to watch to pass the time by! TGIF Pretty fun Clean complex coming your...
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Don’t Forget….. Concept 2 Row Challenge Wraps up this Friday with our Erg Movie Night.  Movie and Row/Bike/Ski-a-thon will begin around 7pm!   Free Trial Thursday We will be on the Bench again picking up where we left off last week.  This week, the rep scheme will go as follows… Quick off bench warm-up On bench...
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When you’re performing a deadlift, you want to learn how to Hinge at the hips, and not Squat your way down at the set up.⁣⁣ ⁣⁣ The hip hinge is a flexion or extension originating at the hips that involves a posterior weight shift. With the hip hinge, you maintain a neutral spine, bending at...
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Are you one that has trouble linking your chest to bar pull-ups together?  Here is a short video clip that may explain the root of your problem… 1. After your arch you anticipate getting the chest to the bar too early⁠ 2. Therefore, you do NOT FINISH the hollow position so you can’t pull around...
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Rx 12 x 200m Fast 0:45 Rest Performance 10 x 200m Fast 0:45 Rest Fitness 8 x 200m Fast 0:45 Rest
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Week 4 of our Squat Program resumes tomorrow!   We talk about the cues in this video often, but many fail to apply it to their squats. The squats In this program are heavy.  The more conscious you are of your entire body while you lift will make these easier, and will help you benefit even...
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