CROSSFIT SUFFOLK *** Forging Elite Fitness
Observations Of The Spartan Performance PFT….So Far
* Performing full range of motion bodyweight exercises is not easy. The push-up dilemma was solved during the 2010 CrossFit Games–releasing the hands at the bottom forces the athlete to push from the ground and not from almost or nearly from the ground.
* As for squats we can set a target for the bottom position if necessary. A Dynamx ball or a low box will do. We may need a target for the top position, the hip extension position. Quite the predicament considering the target would have to be something one can smash their ummm…..pelvis into. Opening the hips and knees while anticipating returning back into the squat has proven tricky for some. Most of those who understand the importance of the hip extension find opening the hips all the way actually feels better. (We're sure they do!)
* One of the worst feelings during a workout is being unable to complete a pull-up when your chin is an inch or two below the bar. Once an athlete performs kipping pull-ups it's important to continue to practice strict pull-ups. CrossFit Kettlebell Subject Matter Expert, Jeff Martone, can perform reps of strict pull-ups with two 53 lbs. kettlebells attached to himself (22 seconds into the video) That's an awesome pull-up!
* A minute of high speed sit-ups the day after performing 100 GHD Sit-ups wasn't bad as some thought it would be. The sit-up is the one bodyweight exercise that most have no problem performing a full range of motion.
* The most difficult part of the push-press is starting again once you've broken the set to rest.
* The rower punishes the athlete who shortens the range of motion.
* When announcing the amount of reps after each exercise the athlete should YELL loudly, especially when the music is blasting.