From the monthly archives:

January 2009

Rowing Basics

by Phil Mancini on January 31, 2009

The needs of beginners and experienced athletes differ in regards to technique refinement, but it’s always a good idea to review the basics from time to time and really try to pick up something new in your technique. Every time I review a video, I’m trying to find something that will help me become more efficient in my technique and increase my overall health and fitness.

This video on row technique is a great example of that.

February 1, 2009 WOD

Row 1000m
KTE x 30

5 rounds

Burpee Challenge

Number of burpees today: 32

Total so far: 528

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Overhead Lifting

by Phil Mancini on January 30, 2009

There’s a quiet functionality in moving loads from the ground to overhead.  Doing this efficiently requires a tremendous amount of athletic skill.   With any type of lifting, the more you can keep the weight close to your center of gravity, the more force you can place on the bar, and the easier it will be to hold overhead.

January 31, 2009 WOD

“Nancy”

400m Run
OH Squat x 15 (95lb, 65lb)

5 rounds for time

Burpee Challenge

Number of burpees today: 31

Total so far: 496

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The World’s Fastest Lift

January 29, 2009

The Olympic snatch has been called the world’s fastest lift for good reason. Watch the speed of the lifters as they drop under the bar after full extension.  It’s actually a misnomer to state that lifters drop under the bar, when in fact, it’s a third pull that allows them to quickly catch the weight [...]

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The School of Fitness

January 29, 2009

With the vast array of fitness magazines and big box exercise centers around the world, society has been inundated with the notion that we can teach ourselves how to exercise properly.  This, however, should feel counterintuitive to the basic idea of physical movement.  From birth to late teens, we’ve had parents, teachers and coaches help [...]

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Intensity, Power and Scaling

January 27, 2009

We’ve made numerous posts about how intensity is a big part of getting results.  Intensity comes from “moving large loads over long distances quickly.”  This statement comes from the physics formula for power: force multiplied by distance divided by time (F x d / t).
If you mess around with this formula, you’ll learn that maximizing [...]

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