The future

Corporate wellness programs level the playing field for all employees. They put on their workout gear and get into position for the warm-up, and suddenly everyone is on the same level and an equal opportunity for success is created, regardless of position within the company hierarchy. The results and effects of this can be surprising. Sherry Matthews, who offers a CrossFit Central Corporate Wellness Program for her company said, It's a total reversal of who are the stars out in the parking lot...

Push press

The learning sequence for overhead lifts moves from least to most dynamic and powerful press, then push press, then jerk. The push press builds on the strict press (see CFJ issue 62) by tapping into the power of the hips and legs to help propel the weight overhead. 1. Start by cleaning two kettlebells to the rack position (photo 9). 2. Unlock your knees and hips to dip slightly, keeping your torso upright and the kettlebells firmly racked. Your knees will move slightly forward but not past the...

The rack

Once the kettlebells are cleaned from the ground, a comfortable and solid rack position is essential for effectively performing a double overhead press, push press, or jerk. A good rack position has the following characteristics 1. Knees are straight but not overextended. 2. Elbows are directly over the hips. It's best to actually rest your elbows right on the bony part of the hip (photo 8). This will allow you to relax between reps, letting much of the weight of the kettlebells be supported by...

Double Kettlebell Push Press and Jerk

A fun and challenging drill is to perform as many push presses as you can in one minute. Another way to change it up is to push press one kettlebell for one minute, then switch hands and perform as many reps as possible for one minute repeat.A third way is to turn the push press into a thruster by adding a front squat before it. For an interesting change-up the next time you do Fran, try the thrusters with two kettlebells instead of a barbell.

Doublekettlebell clean

Set two kettlebells on the ground in front of you, handles on the diagonal (photo 1). 2. Take a slightly wider stance than you would to clean one kettlebell. 3. Set your grip in the corners of the handles (photo 2). 4. Keeping your head up and back straight, extend your legs and pull (i.e., hike) the kettlebells up in a backward arc between your legs (photo 3). 5. Once the kettlebells reach the back end of the arc, explosively extend your knees and hips to drive the kettlebells forward and up,...

Michael Collinspage

Explain your introduction to CrossFit. Two Santa Cruz County Deputies I met at Basic SWAT school in September 2006 talked about this guy on their team who was a machine and just ran circles around everyone else on their SWAT team. They said that his name was Greg Amundson, and he does this stuff called CrossFit. They knew I was interested in fitness and said that I would probably like it. After I returned from school, my teammate Darryl told me that he had just started training at One World Gym...

Robert

The primary objective of this CrossFit Journal series of articles on pre-SOF Special Operations Forces training is to provide every CrossFit affiliate a model for running high-quality, well-rounded training for individuals committed to SOF-level fitness, not only in the U.S. and Canada but around the globe. Last month's article introduced U.S. Tactical's program for developing pipeline-ready candidates for USSOCOM United States Special Operations Command by fusing CrossFit principles with...