What’s your lifting style?

What’s your lifting style?

Hey all
I had a great chat with one of the members last night about lifting and the coaching of them and thought I’d put on the blog site.

Although we base our cues from Pendlay, Catalyst Athletics and the Australian Weightlifting Federation, everyone is different. Our mobility is different, limb/torso length differences and of course strength. Positions 2 (hang) and 3 (barbell on the floor) are completely individual, have a look around next time we’re lifting and you’ll see that nobody is the same. That said, there is a chance their angles are the same if you took video, but this is a result of modifications to how they get to each section of the lifts.
I’ve linked two of our favourite lifters with totally different styles, just watch the foot movement around extension and their catch position. Both world class, very fast, extremely strong but both different in their execution. I personally don’t believe we should teach an exact style (Chinese, Russian, American etc), we should see how the athlete moves, correct/cue and then create the most efficient and safe way for them to lift. We teach the basics to the group so you get an understanding of the movement and then we’ll individualise based on the above factors.

Have an awesome day and now watch some magic happen: Luis Mosquera and Lü Xiaojun

photo credit: © Kari Kinnunen, wonderlifter.com 2011

Do you even Rest?

Do you even Rest?

Rest Days……

Rest might be a four letter word but it’s not a rude one! Are you taking one or two rest days a week and what type of rest are you getting? This article, found on the CrossFit Journal is a great, informative read and will hopefully make you think about your current training load.

How much should you train?

Probably an article on it’s own but typically we’d suggest 4 to 5 times a week, if you’re new to fitness and CrossFit then I’d make sure you speak to your coach and decide on how best to modify it to suit your current level. Everything can be adjusted to make your transition into this sport as safe as possible. Eat well, train, sleep and manage stress.

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New CF3F Merch!

New CF3F Merch!

New Merchandise!

Our mates at Fuerte have helped design these awesome new tees and hoodies, we officially launch our new Conquer and Badge T-shirts in both men and women’s styles. You can also stay warm the rest of this winter with the heavyweight hoody or grab the mid weight to rock all year round.

Want Free Delivery?

If you use ‘CF3F’ at checkout your merch will arrive at the gym to collect, otherwise you can order online and have everything delivered to you for a small shipping cost.

How do I order?

Head over to the CrossFit Three Flow store on the Fuerte website and place your order before 23:00 on August 5th. After that there will be some stock in store for you to grab.

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Weights and (a little) waits!

Weights and (a little) waits!

Blog Coming Soon

As we prepare to launch our blog on the website, please bear with us as we test the pipes! It’ll be worth it

Articles and Thoughts

We’ll provide articles and posts from the coaches on all manner involving what we do and believe in at CrossFit Three Flow

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Blog section coming soon

Blog section coming soon

New Blog for CrossFit Three Flow

With the help of our awesome web designer, Sam Behr from ‘Sam Behr Design’ we’ll soon be launching our new blog section to the website.

Info, Articles and Posts

We’ll not only put each Monthly Newsletter (you’ll find March right here) up but also information, articles and posts our coaches think you’ll enjoy or inspire. Keep an eye out on our social media profiles for the latest as we’ll put them up with a link back to here.

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