Date: November 1st, 2014
Location: Shively Weight Room
Time: 1:00PM-2:30PM
Cost: $20/person (cash only)
*Limited to 20 participants*
This seminar will be hands-on and educational. To sign up,
please email info@bigbluecrossfit.com.
Box Squatting (Adam DeFelice) – 30 minutes
This seminar will cover everything
the serious athlete needs to know about box squatting, and how the proper use
of this exercise can take them to the next level of strength and sports
performance. This will be an educational as well as "hands on"
practical experience. Topics to be discussed include, but are not limited to:
1. How to execute a proper box
squat (technique, maximizing muscle recruitment, biomechanics)
2. Principles and practices of the
box squat (starting strength, explosive power, physics, physiology)
3. Application and training the
box squat (strength, speed, jumping ability)
Gymnastics and
CrossFit (Ryan Metzger) – 30 minutes
Gymnastics and CrossFit will touch upon the definition of
both areas and how they are related. A basic gymnastics foundation will
help with strength, coordination and movement quality which is needed to be
proficient in CrossFit. This discussion will also include which movements
in CrossFit are "gymnastics based" and will give a hands-on
experience in learning how to perform handstands, handstand variations and
kipping movements.
will touch upon the definition of both areas and how they
are related. A basic gymnastics foundation will help with strength,
coordination and movement quality which is needed to be proficient in
CrossFit. This discussion will also include which movements in CrossFit
are "gymnastics based" and will give a hands-on experience in
learning how to perform handstands, handstand variations and kipping movements.
Non-Olympic Power (Jeanne Rankin) – 30 minutes
This seminar
will cover the basic ideas behind power. While the Olympic lifts (Clean,
Snatch, Jerk) are a great way to help develop power, they are not the ONLY way.
We will cover:
- Upper-Body Power (Horizontal and Vertical)
- Core / Trunk Power (Flexion, Extension, and Rotation)
- Lower-Body Power (Linear, Lateral, Vertical)
- Differences between Beginner, Intermediate, and Advanced
movements and how to properly progress from one to the other
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