Monthly Archives: December 2013

Scaling foundational movements

The basic pressup that we see as a fundamental movement can be challenging for most. The key to improving this movement lies in its scaling. We frequently see new clients come in and when they show us a pressup the hand position will be wide and the elbows splay out to the sides. This engages the incorrect muscle groups and increases load through the small muscles in the front of the shoulders.
We encourage a hand placement just outside of shoulder width, with the elbows aimed downwards towards the torso. Another correction we utilise is either reducing the range of motion from chest to floor or alternately reducing the load by placing the hands on a raised surface, this lessens the weight of the torso and still allows for a full range of motion.

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CrossFit Hove and West Sussex Barbell interbox Christmas throwdown.

Saturday the 14 saw another throw down at our sister gym in Portslade, this one with a festive theme.

The workouts
Working in pairs, a 1 rep max deadlift, scored by both team members lifts added together

12 days of Chrismas.
Performed again in pairs, 1 rests whilst the other works, the wod works like the song so each is repeated from 1-12.
1 clean
2 shoulder to overhead
3 front squats
4 sumo deadlift high pull
5 chest to bar pull-ups
6 boxjumps
7 burpees
8 pressups
9 wall ball
10 Kettlebell swings
11 deadlifts
12 thrusters

Many thanks to all those who took part and it was great to see so many people at our evening social as well.

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