ESSENTIALS

During the 2011 Affiliate Gathering in Big Sky, Montana, Coach Mike Burgener offers strategies for pre- and post-workout shoulder mobility.

During a CrossFit Level 1 Certificate Course, Seminar Staff member Alex Gowers (CF-L3) coaches a participant through a proper deadlift: “Focus on lifting the shoulders and squeezing the glutes,” he explains after the PVC pipe passes her knees.

The lungs are less like balloons and more like giant warm marshmallows. They contain 1,000 miles of air-conducting tubes. The surface area of the tiny air sacs that make up the lungs is roughly the size of a tennis court. Here, Lon Kilgore, Ph.D., describes the anatomy of the lungs and explains how the respiratory system works to move oxygen from the atmosphere into the bloodstream.

5 rounds for time of: 100-foot handstand walk, 30 one-legged squats, alternating.

Run for 35 minutes: Every 5 minutes, stop and perform 15 burpees.

In 2010, Diane and Jim opened CrossFit Oyster Point in Newport News, Virginia, to help people improve their life and fitness.

Reebok’s Ari Hurst explains how not allowing the disease to hold her back enabled her to find an allied community and healthier habits.

Complete as many rounds as possible in 12 minutes of: 1 squat snatch, 3 clean and jerks, 30 double-unders.

“I can’t really think of any more valid pursuit with your time than to help people with their health, happiness, and performance,” Ed Morrison (CF-L3) says.

Once a fault is identified, how do you cue the athlete?

On an unassuming industrial street in Long Island, New York, a three-time Grammy Award-winning artist does deadlifts. His name: Wyclef Jean.

Barbara — 5 rounds, each for time, of: 20 pull-ups, 30 push-ups, 40 sit-ups, 50 squats. Rest precisely three minutes between rounds.

5 rounds for time of: Max-calorie row in 60 seconds, then Turkish get-ups (♀ 25 ♂ 50-lb.). Complete a total of 40 reps (or calories) each round. For example, if you row 25 calories, complete 15 Turkish get-ups that round. If you row 30 calories, complete 10 Turkish get-ups that round.

Paul Knowles and the members of Cohort CrossFit struggled when their gym closed earlier this year. Now they are among the lucky few who have resumed operations and are doing well in their part of New South Wales, Australia. For the many who are still struggling with mandates or staring down the barrel of an impending second closure, Knowles’ story may provide a few ideas and a flicker of hope. Here, he shares some of the things he learned while adapting to the challenges of COVID, and he explains how he remained present for his community and motivated to keep fighting.

“When I started (at CrossFit Round Rock) I was 263 pounds, and now I fluctuate between 215 and 220 pounds,” Workman says happily. “I feel like (I’m in) Army shape again.”

Coach and two-time Olympian Chad Vaughn (2004 and 2008 Olympic Games) describes different hand placement options for the back squat. "I like consistency between the front squat, the clean, and the back squat," he explains.

4 rounds for time of: 20 power snatches (65/95 lb.), 50 double-unders

Larry Thomas is a CrossFit Level 3 Trainer, Seminar Staff member, Affiliate Rep, and affiliate owner of CrossFit Accolade. He uses the many roles he has in CrossFit to reach people in meaningful ways, helping other athletes and business owners who are seeking to better themselves and their communities.