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How To Do Crossfit Double Unders and Power Snatch!

The guys over at Zensah Compression Apparel and 

Northstate CrossFit give us the in-site on how to do the infamous crossfit double under and the hang power snatch!!! Now you have all the tools you need to go out there and try the cross fit open  workout 14.1!

Move of the Month - The 4X Challenge Events!

This months Move of the Month isn't just one move, it's FOUR!!
Just in time for our fitness challenge and health expo. We wanted to present you with the four best videos out there to help you compete in our contest this weekend or give your workout some spark! Check em out!!

So there you go! Everything you need to be ready for this weekends contest or to take your workout to the next level!

Move of the month: The Bench Press!

The guys over at Buff-Dudes bring us this months move of the month. The Bench Press is one of the best exercises in your arsenal; you've just gotta know how to do it right. In this video they  show you how, going over technique, form and how to perform the perfect Bench Press!
The bench press is an upper body exercise. The person performing the exercise lies on his or her back, lowers a weight to chest level, and then pushes it back up until the arms are straight. The exercise focuses on the development of the pectoralis major muscle as well as other supporting muscles including the anterior deltoids, serratus anterior, coracobrachialis, scapulae fixers, trapezii, and the triceps. The barbell bench press is one of three lifts in the sport ofpowerlifting and is used extensively in weight training, bodybuilding, and other types of lifting fitness training to develop the chest muscles.

Introducing Pursuit Rx

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Move of the Month: Power Clean!

This months move is the Power Clean! Our good friends at Exrx.net break down the power clean like this:

Preparation

Stand over barbell with balls of feet positioned under bar pointing foward, hip width's apart or slightly wider. Squat down and grip bar with over hand grip slightly wider than shoulder width (thumbs length from ends of knerlings on Olympic bar). Position shoulders over bar with back arched tightly. Arms are straight with elbows pointed along bar.

Execution

Pull bar up off floor by extending hips and knees. As bar reaches knees vigorously raise shoulders while keeping barbell close to thighs. When barbell passes mid-thigh, allow it to contact thighs. Jump upward extending body. Shrug shoulders and pull barbell upward with arms allowing elbows to flex out to sides, keeping bar close to body. Aggressively pull body under bar, rotating elbows around bar. Catch bar on shoulders before knees bend lower than 90°. Stand up immediately so thighs ride no lower than parallel to floor.

Return

Bend knees slightly and lower barbell to mid-thigh position. Slowly lower bar with taut lower back and trunk close to vertical. The advanced athlete may unload (drop) bar from completed position (as shown). This technique may be practiced to reduce stress or fatigue involved in lowering bar as prescribed. Use rubber weightlifting plates on weightlifting platform if this unloading method is used (unless floor demolition is desired).

“Power cleans build not just strength, but full-body power — the ability to move weight quickly,” says Mike Robertson, MS, co-owner of Indianapolis Fitness and Sports Training. That’s essential for athletes’ need to achieve more speed. But anyone can benefit. As Olympic weightlifting coach Mike Burgener puts it, “Anytime you lift something from the floor to your shoulders — whether it’s a barbell, a toolbox or a toddler — you’re doing a version of the power clean.”