Rest Day
Active Shoulders: The Foundation of Safe and Strong Movement in CrossFit
Your shoulder isn't actually a ball-and-socket joint; it's more like a golf ball on a tee, which means it needs to be actively locked in when supporting load. If you've been doing push-ups, planks, or overhead movements without understanding active shoulders, you're probably doing them wrong and missing out on both safety and performance gains. This one concept applies to nearly every upper-body movement you do in CrossFit, and understanding it changes everything.
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Comments on 260101
25 Comments
Completed Hidalgo rx 77 min. I had time lost (approx 15min) due to my kids needing assistance. Should have taken closer to 62 min. With Honor.
400M Run
5 Rounds
10 Burpees
20 Step-Ups
10 Push-Ups
30 Air Squats
10 Push-Ups
20 Step-Ups
10 Burpees
400M Run
"Vest 20Lbs"
Score: 00:37:56
251231 Hidalgo
Beginner: 22:51
251231 Hidalgo
No vest
On a treadmill
Bench jumps
22.5 Kg DB OH WL
47:37
M/39/6’/178#
(NYE)
10:00 AMRAP
10 calorie row
10 dumbbell shoulder presses 35-lb. dumbbells
10 dumbbell reverse lunges 50-lb. dumbbells
6+10 calories
Deo gratias
20 - 95 lb squat clean
20 box jumps
20 walking lunges 45 lb plate
20 box jumps
20 - 95 lb squat clean
2 mile run
1:11
Great work!
251231 Hidalgo scaled (originally posted to 251230)
2 mile run
2 min rest
20 SC (95#)
20 BJ (24”)
20 OH walking lunge (45# plate)
20 BJ
20 SC
2 min rest
2 mile run
57:04
Runs, first 5 reps of first 20 SC, and last 5 reps of last 20 SC with 20# plate carrier on. This was all the knees, back and elbows were going to handle yesterday.
Hooah 1LT! RIP brother.
Well done!
13 Rounds with a Partner:
P1-20 Cal Row
P2-25 Cal Bike
*Switch machines when both partners are finished (1 Round)
26:42 Rx
Happy New Year, everyone!
Great getting back to it! HNY!
2k row warmup: 8:20
Dad: 14:03
We worked on Deadlifts today. I worked up to 3 at 325, 1 at 385, 3x1 start practice at 385 (2-3” liftoff), a set of 305x10, and 225x21 with hook grip on the last two. All in regular shoes.
46/175lb/176cm
Hidalgo yesterday. First time doing this one.
Runs outside, 21°F, 65# BB SC, 20 in box step ups, OH lunges as Rx 25# plate, wore a 20# plate carrier throughout.
56:32
Rest Easy,Hidalgo
Happy New Year all!
Great work, great time. Happy New Year!
Hell yeah, and Happy New Year!
2025 was my first year since 2021 without missing a workout, hope for continued success in 2026!
happy new year friends!
Well done for 2025.
I hope to emulate your consistency this year.
Best wishes to all for 2026.
Awesome, James! Way to go!
Awesome accomplishment!
Completed Hidalgo today after losing my chance to yesterday. Knew this one would be brutal. Never done lifts or box jumps with a vest on before.
RXd.
59:25.
17:25-run 1
37:15-middle part
59:25-run 2
had to go a little over two minutes of rest after the middle part trying to adjust my vest before the last run. Legs are toast!
RIP Hidalgo.
Nice job! Feeling this one today!
Fantas work. Under an hour at Rx!
Fantastic *
Great job, James!