Mobility Requirements Shoulder Flexion: Obviously most hanging gymnastics require a mobile overhead position (e.g. when your hands are above your head).  And at first glance, it actually appears that pegboards need less shoulder flexion since you stay in a hollow body position and never enter an arch.  While this is all true, shoulder flexion is […]

Mobility Requirements Hip Disassociation: In order to effectively do the variation of the wall walk where you step up the wall (used by the majority of athletes), it’s important you have the ability to create separation between your legs: hip dissociation.  This will allow you to reach higher up the wall with less effort and […]

Mobility Requirements Hip Disassociation: In order to achieve an adequate stride length you have the ability to create separation between your legs: hip dissociation.  This will allow you to take fewer steps per length with less effort because you won’t be fighting against your own muscular tension. Knee Flexion: As discussed here, the faster you […]

The goal is to be able to fully relax the abs and hip flexors at the top of each rep for a moment, and the only way to do this is by taking a more aggressive setting on the GHD by moving the foot plate further away from the pads. While this will put more […]

3 Types of Athletes I’m writing this breakdown with three types of athletes in mind, each whom have a unique reason for spending training time on the BikeErg… The CrossFit Athlete’s goal is to maximize their ability to get through more work (distance or calories) in less time.  That is how this athlete is tested.   […]

As we know, pistols require a blend of all three of these components, making them uniquely difficult for many athletes. Mobility – Strength – Skill To maximize your potential, capacity and efficiency for Pistols you must master the movements specific mobility, strength and skill demands: the three-headed monster every athlete must conquer.  Let’s take on […]