I was watching a Rich Froning interview lately and he was asked to give one piece of advice to someone who is just starting out in Crossfit.  His answer, which he went on to expand on, was simple - “Have fun with it!”.

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.  

My favourite moments as a coach aren’t watching someone set a new clean and jerk PR or get their first muscle up.  These things are fantastic and are almost equally as exciting for me as they are the person achieving them, but they aren’t my favourite.  My favourite moments have come when I get to be more than a “Crossfit coach”.  

Do not slam the door when you squat. “Say what?  That’s it. He’s lost it” you’re all thinking.  That very well may be the case but bare with me on this topic anyways as I explain.  When squatting; back squat, front squat, squat clean, regardless; do not slam the door!

You may have noticed, but Instagram was down for most of the day yesterday.  Ya.  I know, right?  If you did not notice, congratulations!  You were most likely being “present” and “mindful” at whatever it was that was occupying your time throughout the day.  

When it comes to getting results in the gym, there is no training program in the world that will get you results without effort!  One world renowned coach who I am respect very much, Ben Bergeron, likes to call it “grit”.  

Thrusters have been in the Open from 2011 to 2018; every single year.  We have had two of (most likely) five workouts released so far for the Open in 2019 and haven’t seen thrusters yet.  There’s a very good chance sometime in the next three weeks they’re going to make their way onto the score card.

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.