Jedd from the DieselCrew posted a detailed review of various thick bar handles. He lists the pros and cons of Tyler Grips, Fat Gripz, and Grip4orce Handles. I own a pair of Fat Gripz, but I don’t use them that often. However it’s a nice addition if you want to mix things up in your training.
I was looking for some tricks on how to efficiently clean rusty weights. Luckily, a while back Ross posted about how he removed rust from from a set of used weights. Solution: a Coca Cola bath. I’ve summarized the original instructions with the bullet points below: Clean the weights with a hose and wire brush […]
Paul from Lift Run Bang shows how he performs Russian Leg Curls aka Natural Glute Ham Raises (GHR) at his homy gym. All you need is a way to fix your legs. Other Options: homemade frame contruction for GHRs homemade Glute Ham Raise option using just a towel and a loaded barbell
Kelly Starrett with another bondage Compression Bands mobility WOD. Tools: compression bands buy the Compression Bands from Rogue or make your own with some bicycle inner tubes. Split them in half. Et voilà. MWOD: compress the high hamstring area (medial hamstring, psoas) do usual rubber band stretches Check out more drills on Mobility 101.
If you don’t have the funds to get the Elite FTS Collegiate Power Rack check out this good looking homemade power rack built by a redditor. This looks like a great DIY project for your holidays. Here is the thread where you can ask questions. Below is another wooden squat rack option from here. Update: This wooden power […]
Kelly Starrett takes the compression technique a bit further. Tools: Lacrosse Ball cut in half Compression Band He uses it to work on the suprapatellar area. But as he points out this can be used in a variety of ways (forearms etc.). Check out more drills on Mobility 101.
Over at Westside Barbell they use a lot different bars. One example is the Bamboo Bar (aka Bandbell Bar) loaded with Kettlebells hanging from rubber bands. Great for stabilization and shoulder rehab. Try doing a couple of reps and finish it of with a static hold for time. They also do skull crushers, JM presses, over […]
All you ever wanted to know about the Glute Ham Developer (GHD). The GHD Manual
Here is how to transform your little 250 sq. ft. garage into a home gym (not only for CrossFit). They use the Rogue W-4 Gym which looks pretty sweet, but of course there are other options. Comes fully equipped with squat rack, pull up bar, rings, 3/4 inch rubber floor etc. And Mikko Salo tests the whole spiel.