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“Fix Your Ankles”

"Fix Your Ankles" [su_youtube url="" width="300" height="200"] This is an assistance program to be added to your pre or post workout routine to help with ankle mobility, stability, and function.   Whether fitness, weightlifting, CrossFit, obstacle racing, MMA or life is your sport, you need a good base of support at your foot and ankle.  This program can be tweaked and adjusted for continuous use but it just depends on what is your biggest limitation.  The thought of pre-hab/rehab type exercises for your ankles should not just apply to those with an injury, if you move well and are pain free than

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Why the OPEN 2017?

  Before I tell you why I love to hate the CrossFit Open let's first discuss why the Open was created and what step it is in the process of the CrossFit season. The Open is the first step in determining the fittest on earth and it leads to finding the 20 athletes that will go to Regionals. The top 5 athletes from each of the Regionals goes to the CrossFit Games. The best part is this first step is for everyone, and that’s what we love about it. It’s a chance to compete. It may only be for five

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“Fix Your Shoulders”

Fix Your Shoulders This program is designed to assist with your normal strength programming by stabilizing your scapulas and putting your shoulders in the optimal position to receive weight overhead and support your body in a handstand.  With a combination of mobilizations for the Thoracic spine, stabilization exercises for the scapulas, and rotator cuff strengthening to help build strong, mobile, and durable shoulders. These exercises are to be performed on your own before the coach warms up the class or in your cool down but consistency is the key.  Whether you have shoulder pain now or you are trying to

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“Fix Your Hips”

"FIX YOUR HIPS" Now to focus on the other ball and socket joint, the hips.  We have all heard coaches say, “drive your knees out” when we squat. Well that phrase can be simplified even more by thinking “active hips” which was coined by Mark Rippetoe in the CrossFit Journal in 2008. Just like the cue of active shoulders when we do overhead squats, snatch, Jerks, etc.. we have to keep our hips active in order to prevent a lumbar collapse (rounding the back) or the knee collapse which puts a tremendous sheer force on the medial side of the knees.

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Move Well, Live Well

Whether I'm evaluating someone at work or watching them move in the gym, my thoughts are always on mechanical efficiency and the basic principles governing movement. There are a few rules that guide these basic principles and I would like to share my thoughts on how these rules apply in everyday life. My first rule of efficiency is mechanical load, the first joint that moves gets the greatest amount of load distributed through it. Let's use the most basic and common movement, the squat. Have you ever heard me say "the hips go back first when we squat," well that's because

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What is CrossFit HellBox Totals Test Week?

  The Why, What, and the How of Totals Test Week The first question to answer is how do we measure fitness?  Isn't that why we are all coming to CrossFit HellBox, to get fit and challenge ourselves?  Well there are many forms of fitness and we all have a natural bias towards what we are good at and what we like to do the most.  However, true fitness happens across a broad spectrum of time and modal domains. So to answer this question of what is fitness, we are going to start having a CrossFit Totals Test Week every

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