Foot Pressure in the Jerk.

Sunday, May 5, 2019 - 11:34
All the coaches at GW will go on about keeping balance in your squat. Making sure your weight is over the centre of your foot and not shifted excessively towards either your heels or your toes. This strategy will put you in the best position to try and stand out of the squat with maximum efficiency. The primary principle at play here is that the centre of mass should be over the centre of the base of support. Shifts away from this create inefficiencies.

How To: Back Squat Accessories

Sunday, August 20, 2017 - 17:34

Here are 3 of coach Mitch’s favourite accessory exercises to improve your back squat.

These exercises are designed to be completed either in a structural circuit prior to your session to enhance movement quality or as working sets after you have completed your main lifts.

1.Bulgarian Split Squat: For those who need to improve their single leg stability and strength. This can be loaded several ways such as dumbbells, kettlebells or a barbell.

Maximising Upper Back Strength For Pull Ups

Wednesday, April 26, 2017 - 00:15
In the previous article Your Pull Up Strength Solution we discussed how to build strength in order to achieve your first strict Pull Up plus tips for improving movement for the long term.

Once you are confidently doing sets of 1-2 reps and you want to go further in your capacity it is time to consider other strategies.

Watch this video to learn more!




Your Pull Up Strength Solution

Wednesday, April 5, 2017 - 00:23
Have you been training for a year or longer yet the ability to do a pull-up still stumps you? I know most of you want to the hacks to achieving party tricks like butterfly pull ups and muscle ups, but here’s the truth: you need to the ability to perform an unassisted, strict, dead-hang pull-up that starts with your arms fully extended and finishes with your chin clearly over the bar first.

3 Ways to Master Double Unders

Tuesday, March 7, 2017 - 15:08
One of the most common exercises in CrossFit can also be the most frustrating to master – Double Unders. If you’re yet to become a ninja with the skipping rope and you end up with whip marks all over your body every time “dubs” are programmed in the WOD then the following tips are going to help.

Believe it or not, there are no magic tricks – it just takes practice. You need to put in the time to become better.

Tip #1 - Go shopping

Mobility Monday | Ep10 | Half-kneeling rec-fem stretch

Sunday, February 26, 2017 - 22:53
Today's episode will be covering one of my favourite stretches for knee, and lower back pain.


  • The quads are categorised into four separate muscles; vastus medialis, vastus intermedius, rectus femoris and vastus lateralis.

  • Rec fem (rectus femoris) is critical to keep mobile as it crosses the knee and hip aiding in knee extension and hip flexion.


    The Open Guide - Recovery

    Tuesday, February 21, 2017 - 23:29

    So far in our guide we have talked about how to tackle training and nutrition for the 5-6 week season. The time frame is the longest competition period in CrossFit (GW Strength & Conditioning athletes are likely to be in the same boat) and those who can feel both mentally and physically fresh each event have the best chance at success.

    If you want to express your fitness to your highest level then you need to pay attention to recovery.
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