Why “Rx” Exists

Why “Rx” Exists

At Reebok Crossfit 306 we operate under “one program” for everyone who walks in the door. We don’t have a “scaled” option, just the same as we don’t have a “competitors” option.  The workout is designed as it is wrote on the whiteboard for our top athlete. Don’t worry though. We have “you” covered too.

#KRhodeTrained

#KRhodeTrained

At 306, we are extremely luck to have amazing human beings take the lead every day and be our “coach”!  We pride ourselves on having great coaches lead great workouts to great athletes in our great community.  Kelsey Rhode is one of those coaches I am talking about. She started training at Reebok Crossfit 306 in August of 2015. A little less than a year after that she started coaching. For the past three years she has been one of four full time coaches and a pillar of our staff. 

It’s Good To Be Back

It’s Good To Be Back

Getting away is just that and it is a good thing.  We need to reset once in a while.  I hope for everyone out there, that they are able to to step away from routine and the daily grind to change it up.  Stepping away is ok and I encourage you to do it.  Regardless of what holidays look like for you, they are good for the body and the mind. To be able to get some rest, do things you enjoy doing but might find hard to get time to do otherwise or to get some tasks accomplished that need to be done.  These are all good and should be done.  

Preventative Medicine

Preventative Medicine

I would like to introduce you to this amazing human. This is Elaine and she just completed her 6 week transformation. What does that even mean? Well, she came in after really enjoying retirement over the past 6 months. She is a wife, mom and grandma. She realized that she was also pre-diabetic, experiencing hip and knee pain and her blood markers were not going in the right direction…

Not Right Now!

Not Right Now!

In society, we are set up for as much “here and now” as possible. We have drive-thrus. Not only drive-thrus but drive-thrus with mobile ordering. We have high speed internet and LTE+ cell phone coverage because “normal” internet makes us wait. We have microwaveable dinners and precooked chickens because we need to eat “right now” as we run out the door to something else.  We have “super size” because that makes us full and more is better.  

The King Of All Movements

The King Of All Movements

Were it not for the snatch, the clean would have but laughable challenges to the title “King of All Exercises.” Oddly, we start our examination of the clean with mention of the snatch, as many of the superlatives attributed to the clean apply equally to the snatch. Clearing the air early with admission of the snatch’s peer status, we can speak more freely of the clean’s unrivaled qualities and need not repeatedly suggest the snatch’s possible exception to the clean’s peerless qualities.

Missing Something? Maybe It’s Post WOD Stretching

Missing Something?  Maybe It’s Post WOD Stretching

I’ve touched on stretching before in our blogs but it holds its place such that I wanted to go in to it again.  The science behind stretching and why it is important has changed over the past few years.  Instead of thinking of stretching as simply a way to get more flexible (which isn’t a bad thing by the way), think of it as part of your recovery. Specifically, stretching after we workout. 

The Tripod Foot While Squatting

The Tripod Foot While Squatting

When we set our feet for a squat, we are laying the foundation for the movement.  If we are going to build a house, we need the foundation to be rock solid. If the foundation shifts, so does everything else built on it.  This is exactly what happens with our feet when we squat.  If our feet are moving even slightly as we squat, then our foundation is not stable.  If our foot moves, our ankles moves.  If the ankle moves, the knee moves. If the knee moves, the hip moves.  You get the picture.  

Four Backing Up One Is Better Than One Backing Up Four

Four Backing Up One Is Better Than One Backing Up Four

With conventional grip, we are relying on our grip strength alone to hang on to the barbell.  We have one thumb and four fingers in an open circuit relying on muscle to close, and keep closed, that circuit.  However, once we establish hook grip, the circuit is closed and tension keeps it there.  In “hook grip” we are wrapping our thumb on the bar first.  From there, our index finger and middle finger “hook” over the thumb.  Just the same as a cam-lock works on an adjustable ring strap; the more force that is applied to “open” that circuit, the harder it closes.