One of the other benefits of CrossFit is being able to ‘drop into’ another affiliate if you’re away with work / on holiday. To see how another box runs, get fresh coaching cues, different programming and meet new people in the sport outside of your bubble is an amazing experience. There is an etiquette though and one which really helps other affiliate owners and coaches. CrossFit HQ just put up this article on how best to go about doing a drop in and some easy mistakes to avoid. Have a look!
photo credit: http://www.xavierpixels.com/
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
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 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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