Tuesday July 17th

Check out this cool T2B drill!

The key to toes 2 bar is keeping yourself centered under the bar. If your center of gravity moves too far in one direction, your rhythm will be thrown off. This requires a large amount of lat strength to push the bar down and away (when you push your head back and back into the band in this drill) and then driving your legs back (band pushes you forward, legs go back). 

This drill could help you understand the positions you need to be in for successful toes 2 bar, especially when trying to do them consecutively. 

Monday July 16th

Split Jerks today! 

The key with these is to have confidence in your footwork. Once foot positions become automatic, you can really start to focus on speed under the bar and getting more weight over hear. Check out the short video below to help you determine where your feet should start and finish. 

A big thing that we sometimes forget is the width between our feet. Even though we are dropping into that split lunge position, we still need to have width for a good base. Just like the clean or snatch, feet will start at hip width (or jumping position) and finish at shoulder width (or landing position), and in this case we just also happen to be in a lunge. 


Thursday July 12th

Here's a short little video about setting specific goals. His example is wanting 25 pull-ups, but that isn't quite specific enough. 

Once you set your final goal, the next step is going to be reverse engineering a path to that goal. Want 25 pullups? Great, well what will you do each day you come to the gym to get there. That's how you get from setting a goal to achieving one. 

Tuesday July 10th

Why do we scale HSPU with boxes or dumbbells? Range of motion!! If you stack abmats and work against the wall, that can be fun, but you're never going to get better at full range of motion HSPUs! 

That's why we always recommend using boxes or dumbbells to train the full movement. Have you been stuck at the same scale for a while? Maybe time to train some negatives (kicking up on the wall and lowering yourself as slowly as possible to the floor each rep). 

The combo that helped me improve my HSPU was doing half negatives and half off a box in a pike position. Both scales train the full range but in a different way. Today's workout would be a good opportunity to try this out! Alternate between negatives on the wall and HSPU off a box. 

Lastly, if you have kipping HSPU but struggle with strict HSPU, you should try doing some strict HSPU either on the wall or off the box! You could alternate between kipping HSPU and strict HSPU against the wall or off a box. 

Try something different than your norm and challenge yourself in a new way! 


Friday July 6th

The member of the month for July is, Andrew! Andrew has been at ECCF for almost 2 years now and is one of the most regular, regulars at 5:30am! Not only does he show up at 5:30am but he will always lead by example with stellar form. He continually pushes his limits and challenges himself whether it is going for those couple extra HSPU in a workout or adding a little bit more to the bar for Snatch work. When Andrew isn't doing CrossFit, he likes to stay active by going on backpacking trips. Next time you see him, ask about his 4th of July backpacking trip and give him a high five! Keep scrolling to get to know a bit more about Andrew! 



Age: 35

Occupation: Software Engineer

In general, what is your athletic background? I've never really been into sports, but I've always been fairly active. Mostly biking and rock climbing. I got into Russian kettlebell training a few years ago living in San Diego.

How did you learn about Emerald City CrossFit (ECCF) ? A popular web search engine told me about it.

How has ECCF changed your life, lifestyle, and level of fitness? The added structure of regular classes has helped me be a lot more consistent in my training. Not having a choice of what workout to do makes me do even my least favorite movements (see below).

List short/long term goals you would like to accomplish through ECCF:  Short term I'd like to consistently get ring muscle ups. Long term I need to get better at my squats of all sorts.

What do you like most about ECCF? The people. Particularly the 5:30am crowd. You all rock!

What is your favorite CrossFit movement? Right now I really like clean and jerk since it uses just about everything. Kettlebell snatch is a close second.

What is your least favorite CrossFit movement? Wallballs.

Favorite WOD: Anything with toes to bar.

What are you currently doing to try to improve your nutrition?  Drink more water.

Favorite movie: Pulp Fiction.

Favorite and/or current book: Can I pick The Lord of the Rings trilogy? Sometimes it's sold as a single book...

Favorite music genre/artist: Classic rock, so I really like Jake's music selection in the morning.

What do you like to do outside the gym? Biking, running, climbing. I play a lot of board games.

In 10 words or less, what does CrossFit mean to you? Train hard, push yourself, and have fun.

Wednesday July 4th

We can never know enough about nutrition! 

Check out this article from the CrossFit Journal. It talks about how those few poor decisions we make in a week can really sabotage your nutrition and, in turn, your fitness progress. 

I recently started the Peeled Onion challenge and the biggest thing I've noticed so far is the importance of consuming an even balance of fats and carbs. The focus of the Peeled Onion challenge is to dial in your macro numbers rather than the quality of the foods. However, if you decide to eat a donut it's really going to screw up your day! For more information on the Peeled Onion challenge, go here! 

 Nutrition isn't the base of the pyramid by accident! 

Nutrition isn't the base of the pyramid by accident!