Kips are tricky things. First we have to build up requisite shoulder strength and mobility, while simultaneously learning the end positions: Hollow and extension. But that’s not all! Once you’ve submitted those to muscle memory, now it’s finally time to work on snappy, smooth transitions from hollow to extension, known as a kip. As anyone who has… Read more »
The Single-Leg Squat (commonly known in the CrossFit lexicon as a “pistol”) can be an intimidating movement to tackle, but it doesn’t have to be that way. Put the Rx athletes out of mind– this is an infinitely scalable movement, with benefits for every athlete. Nearly all of us know we have one leg that… Read more »
We often take our feet for granted, until things go awry. Painful plantar fasciitis, stiff ankles, and concrete calves don’t have to be forever. A little love can go a long ways towards treating these symptoms, and preventing bigger problems from manifesting down the line. Coach Megan is a bona fide member of the Stiff… Read more »
Ah, the bench press. Beloved by bros the world over, common in Globo Gyms, and rare in functional fitness settings, the bench press has a home in our hearts at CrossFit9. Take a few minutes to glean these pointers from Coach Mike, and next time someone sniffs, “How much ya bench?”… you can answer, “More… Read more »
For all the simplicity of the press, (AKA. “shoulder press” or “strict press”), there are a lot of ways things can go wrong. And more often than not, our errors carry over into all of our other overhead movements if they go unaddressed. So let’s get to it! Get Movement Tip Monday in your inbox! You’ll never… Read more »
A few easy steps will help you heal your “Murph” hand tear FAST. Here’s how! If you’re not already familiar, “Murph” is known as one of CrossFit’s hardest Hero WODs. It’s done in honor of fallen LT Michael P. Murphy, U.S. Navy, often on Memorial Day– as is the case at CrossFit9. (Read more about… Read more »
A few easy steps will keep your hands healthy during this hero WOD! If you’re not already familiar, “Murph” is known as one of CrossFit’s hardest Hero WODs. It’s done in honor of fallen LT Michael P. Murphy, U.S. Navy, often on Memorial Day– as is the case at CrossFit9. (Read more about the life and… Read more »