x3mfly

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Transitional Home Showcases Innovative Materials, Methods

This contemporary residence in Kansas City, Mo., was built by <b>Hufft Projects</b> to showcase the studio’s work and test prototypes. Covering 3,000 square …

Interior Design

Here's how this apartment's living area was divided into three defined spaces without the use of walls

When Archetonic were designing this apartment for a couple in Mexico City, they took what was a large open space, and divided it into three distinct …

Interior Design

A House Of Stone And Steel Built Above A River

Alexandra Buchanan Architecture have designed this home surrounded by bushland, and perched above the Yarra River in Victoria, Australia.<p>Stone, wood …

Architecture

Pre-Workout Foam Rolling for Olympic Weightlifting

There are things that come and go quickly in training, and there are those that stick around for the long haul. The former are usually the shiny, …

The Complete Snatch Warm Up

Many lifters fail to recognize the importance of a well-designed Olympic weightlifting warm-up routine. <b>The inability to recognize and address the</b> …

Progression Takes More Than Adding Weight to the Bar

If you’ve read anything about building muscle on the Internet or talked to the suspiciously jacked dude at your gym, <b>you’ve undoubtedly been told that</b> …

5 Tips to Destroy Wall Balls in Crossfit WODs

<b>1. Catching and Positioning the Ball</b><p>You want to keep the ball as close to your body as possible during the entire movement. <b>As with any weight, the</b> …

Workouts

CrossFit - "Efficiency Tips: Handstand Push-Ups" with Chris Spealler

Can You Look Like a Bodybuilder by Doing CrossFit?

Is it possible to gain muscle while doing CrossFit? The easy answer to that is yes, it is. How could it not be? Training with weights using high …

Fitness

The Overhead Squat Is a Punk: Advice From Experts on How to Make It Better

<b>The overhead squat is a punk.</b> It is one lift that vexes many new CrossFitters and weightlifters alike. Arms collapse, knees come forward, you go up …

Workouts

#Repost @soulsean ・・・ #CFGymnastics | #BeatSwing The beat swing. Practice it. Master it. Get down the timing of when to connect different movements. Spend time learning how your body moves!! #Crossfit @Crossfit @crossfittraining @cfgymnastics

#repost Team Power Monkey Coach @colinpgeraghty HANGING BOTTOM TO TOP RELAXED (PASSIVE) HANG - This allows for full generation of power through the bottom of a swing or kip. The bigger the swing, the higher the need for fully relaxed hang - gravity + momentum will pull you right out of the active position to the bottom (creating slack) which is why gymnasts are at a fully relaxed hang swinging through the the bottom on the high bar and rings. If you've never built connective tissue to handle this position, you will have lower potential with all dynamic hanging movements and a higher risk of injury. SLIGHTLY ACTIVE HANG - deep in the hang with ears visible. When used dynamically, there are elements of both passive and active positions. If you watch the swing through the bottom of the BMU, you'll be able to see the ears visible just above the shoulders. The showing of the ears has more to do with an external rotation of the shoulders (armpits facing forward) that sets up a stable pulling position. Slightly active is where most people go without thinking about it - so when athletes are stiff, the cue to get them into this slightly active hang is to "relax". When athletes are hyper mobile, they need to be cued to pull ears away from shoulders a little. It always depends on the person. This is the position typically used for all kipping movements. FULLY ACTIVE HANG - ears fully separated from shoulders. Being strong at the top of the hang is essential for supporting dynamic catching like the butterfly pull up. The pulsing I do at the end is demonstrating the addition of momentum without losing position. Improving range of motion and strength in the full range of the hang is essential before doing any high rep kipping movements. 🎥: @jdfunaro9 @powermonkeyfitness @rupert.egan @cfmilford_competitors #gymnastics #pullups #muscleups #butterflypullups #crossfit #hang

CrossFit rope climbing techniques with Jason Khalipa

Squat Therapy: 4 Drills for a Better Squat

<b>Squat therapy is what I call these drills when working through them with my clients.</b> The words seem to strike a perfect balance between the fact this …

Blackbox

8 Steps to Immediately Improve Your Squat

Let’s face it. <b>When you read an article about improving your squat, you’re not particularly bothered about developing the way you move.</b> Nor are you …

Workouts

The Anabolic Nutrient Timing Factor!

I have been a certified fitness trainer (CFT) for three years and have earned a Bachelor of Science (BS) in dietetics, graduating with Magna Cum …

Nutrition

3 Keys To Dialing In Your Macronutrient Ratios

Building? Maintaining? Looking to lose some fat? What you eat is as important as how you work out. Craft your macronutrient ratio with these tips!<p>I …

Nutrition

#Repost fromTeam Power Monkey Coach @colinpgeraghty ・・・ Kipping Mu pulling/body position progression 1. Build strict pulling strength/mechanics 2. Master small swing fundamentals and progress instead of jumping to a big funky, inefficient version 3. Work body positions prior to the transition TEMPO RING PULL UPS Neutral false grip entire rep (for the purpose of this drill) From full hang (ears touching shoulders) Tight straight body No change in speed or position on pull Slow up, pause, slow down Vary/progress tempos week to week 1-5 reps x 3-5 sets **spotting encouraged for athletes unable to pull smooth and high **if an athlete has a tough time displaying perfect control and position, it will show up when a swing/kip is added. It will likely result in a swing in the rings so don't move onto the swing + pull until strict is smooth SMALL RING SWINGS Neutral false grip Palms facing forward Hollow - tight body, no angle/hinge at hips, slight pull back on rings Arch - tight body, slight push into rings, feet together (hold something between feet) Ears next to arms entire swing Pressure from hands to rings entire swing. SMALL SWING + PULL + PAUSE Pull happens highest point of tight hollow in front swing Pause at top of pull in tight straight body Goal is to have NO SWING in the rings when pausing at the top of the pull Learning to connect the pull up into the next swing is a great initial drill for connecting muscle up reps 3 swings + 1 pull + pause x 3-5 x 5 sets @powermonkeyfitness @shanegeraghty @jasonleydon @davedurante @sadieann @mikecerbus #pullups #muscleup #crossfit #skillwork

#Repost from Team Power Monkey Coach @colinpgeraghty ・・・ Jump to hollow ball kicks @bailey_dragon refuses to jump with her feet in front of the bar. This forces her to muscle her way into a big arch position which Takes power away from her hips Makes her fatigue sooner Reinforces a muscled arch position that shows up in all of her bar work Throws off balance in the kip swing which leads to small swinging in her pull ups = has to drop off the bar. Then she will have to jump back up to the bar and the cycle repeats itself She's jumped up to the bar with her old technique so many times that verbal queuing will not fix it. So...kick a ball at me Some of her old habits are still showing up but after only 2 sessions it's already getting better. Hollow ball kicks and a lot of kip swings focusing on Relaxing through the shoulders Gliding instead of pulling into the arch Tight body *balanced hollow

The Top 10 Mobility Articles of 2014

<b>From foam rolling, to low back pain, to hip dysfunction, our writing team packed quite a mobility punch this year.</b> These articles questioned existing …

Exercise

The Proper Starting Position for Olympic Weightlifting - Invictus Fitness

<b>The Proper Starting Position for Olympic Weightlifting</b><br>Written by Cody Burgener<p>In my past two blog posts regarding the proper positions in Olympic …

Indoor Rowing Advice: Finding your Pace

The 17 Commandments of Rowing - My Journey From Hate To Happiness

<b>Years ago when I first started training in CrossFit, I hated rowing.</b> In actuality I just didn’t know how to do it correctly, so I was horribly …

The C2 Rower: Training Plans and Technique Drills From Champions

<b>C2. Erg. Rower. Rowing Ergometer.</b> This simple piece of equipment has tested the resolve of even the most hardened athlete.<p>Whether using it to train …

Swimming

How to Improve Your Rowing Technique

Page: 1Next »<p>Have you ever watched somebody row well and felt frustrated that the meters — or the calories — seemed to fly by for them and not for …

5 Post-Workout Tips to Maximize Recovery & Results

So many of my classmates finish a brutal workout—or any workout, for that matter—say their goodbyes and head out the door without a moment’s pause. …

Exercise

Training From The Hang Position

Learning the snatch and clean & jerk can be challenging, even harder to master. The abundance of information available can make it even harder to …

Building Strength for Olympic Weightlifting

For those practicing the Snatch and Clean + Jerk, there are two main issues to conquer: (1) having proficient technique regardless of the weight on …

Developing Speed in the Snatch and Clean & Jerk

If you’ve ever watched online videos of experienced Oly lifters you may have been amazed at how fast and explosive many of them look. It’s …