20.5 Mobility & Warmup Guide
20.5 Mobility & Warmup Routine Mobility work to save your shoulders & help you fly through those wall balls. There’s plenty to test your shoulders in this workout, so we want to ensure good positions especially under fatigue. There’s also a lot on squatting during the 120 wall balls so we want to move any potentially restriction in the hips and ankles, so you can move efficiently and ensure you don’t waste energy or miss reps. Mobility Video: We’ll start … read more
20.4 Mobility & Warmup Guide
20.4 Mobility & Warmup Routine Make sure 20.4 doesn’t crush you This workout will crush you if you don’t warm up effectively. Mobility Video: This mobility & warm up guide will make sure your shoulders are open and your wrists are properly prepped to make the jerks easier. We’ll also help improve your mobility for those clean and jerks as well as those dreaded pistols by working on your glute activation and ankle dorsiflexion. Weighted Mobility: After the mobility guide … read more
Mobility, Warmup & Strategy CF Open 20.3
Open 20.3 Mobility, Warmup and Strategy Guide Are you fitter than 18.4?: Open workout 20.3 requires a lot of pretty heavy deadlifts. Activating and mobilising your posterior chain will help you survive a lot of hip hinging. The HSPU movement standards and handstand walks mean we’ll need to open the shoulders and mobilise the upper back to help you feel long and decrease the likelihood of no reps as you fatigue. On the plus side, this is a very different … read more
Carrie Ogilvie-Brown
My Elbow and Knee Problems were better within one tub My elbows and knees have always ached. As I increased my training to 6 days a week I started to struggle with recovery, and these occasional aches became pretty much constant. I started picking up small injuries and niggles in both my elbows and knees, affecting my enjoyment and progress. Supplements didn’t help I tried a few joint supplement brands which didn’t work for me. I’d heard good things about … read more
Mike Collin
GLC2000 is a total godsend for me My joints feel older than their years I’ve worked outdoors my entire life; trick riding, weight training, swimming, rock climbing, all take their toll. Obviously you can go for massages, acupuncture and other therapies but if the correct nutrients aren’t there then you’re basically swimming upstream. I don’t need days between sessions anymore Being introduced to GLC2000 has allowed my body to naturally repair on its own a lot quicker. After a long … read more
Tom Parker
Stubborn Wrist Injury. Sorted I struggled with a stubborn wrist injury for almost 5 months. I couldn’t lift overhead and couldn’t put my wrist into extension at all, which made day to day tasks tricky. Nothing seemed to help I did everything I could to fix my wrist, I rested it, did mobility and rehab exercises and even changed the way I lifted. Nothing made any real difference. I love training and competing, and when I can’t do it I … read more
Katy Smith
Helping my joints survive masters weightlifting High Volume Squats Were Making My Knees Sore I was looking for a supplement to help my joints survive the vast volume of squats I am programmed on a weekly basis! I started taking GLC2000 on the recommendation of my weightlifting coach – who uses the product himself. Now I’ve been taking GLC2000 for over 3 year because it helps with my recovery between sessions, which is something that gets harder as you get … read more
Aaron Holt
Now I train how I want, not how my body can cope My body was struggling I found myself in a situation where my body couldn’t cope with the training volume I needed to progress and compete in Weightlifting. Old injuries would flare up, ache and swell after almost every session, so I was taking more and more days off to recover. While the pain was tolerable, the frustration at having to limit training days was making me reconsider how … read more
Kyle Clark
Recovering from ACL surgery in half the time After an ACL reconstruction on my left knee I was still getting some pretty severe pain. At the same time I was also struggling with pain in my ‘good’ knee. It was so frustrating that I was making no progress with my post surgery rehab. A friend on mine who had similar issues put me on to GLC2000. Now I’m not one to just take peoples word, nor did I think it … read more
Kelly Baker
I want to train and compete for as long as possible, that’s why I look after my joint health Prevention’s Better Than Cure I want to train and compete in CrossFit for as long as possible, so looking after my joints is crucial. I started taking GLC2000 as a preventative measure to support my training. After I’d been taking GLC2000 for a few months I went on holiday for 2 weeks. I left my GLC2000 at home and soon realised … read more
Steven Turnbull
No more wrist brace Two Years of Problems I’d been struggling with wrist and shoulder problems after I broke my wrist mountain biking. The break healed, but the movement and mobility of my wrist was limited and painful. This started to cause shoulder pain where I was compensating for the pain and lack of flexibility. I spent 2 years having physio but it didn’t improve, if anything it was getting worse. If I wanted to mountain bike I had to … read more
Open 20.2 – Warmup & Mobility Guide
Strategy, Warmup, Mobility & Workout Prep Everything you need to finish strong in 20.2: 1. Strategy & Equipment: Maintaining a consistent pace is the key bossing a 20 min AMRAP. How you set up your dumbbells and rope is important. If possible set them up around 5 steps from the pullup bar, and the same distance between each other in a triangle. You’re trying to build a mini circuit where the steps between each exercise is the rest to catch … read more
Chris Gregory
Dealing with ‘clicky,’ achy knees My Clicky Achy Knees were getting worse I always suffered with ‘clicky’ knees, as I started to train and compete in Crossfit and Weightlifting I found that my knees also began to ache a lot. I’d struggle to recover between sessions and at the same time my knees were getting louder and crunchier – especially during squats. It really started to affect my enjoyment of training, my progress and began to knock my confidence when … read more
Open 20.1 – 4 Step Warmup & Mobility Guide
4 step warmup & mobility guide to increase performance & prevent injury Don’t let tight muscles or stiff joints derail your CF Open performance: 1. General Warmup: Spend 10-15 mins raising your core temperature and warming up the muscle groups that are going to be engaged during 20.1. A combination of 250m row, lunges, press-ups, kettlebell swings and burpees would work well but feel free to substitute movements in. Keep the pace steady – the aim here is to raise … read more
Crossfit Rotator Cuff Rehab
“So I’ve just finished a 2 month trial of the supplement called GLC2000 which aims to improve the health of joints and connective tissues. After opting not to have surgery on my torn rotator cuff, torn labrum and torn cartilage I was looking for ways to reduce the pain and aggravation in my shoulder from training whilst I rehabbed it and built it stronger again. Quite simply, this stuff has done an excellent job. I can’t observe that I’m ‘not … read more
Masters Online Qualifiers 2018
With the Crossfit Games 2018 Age Group qualifiers almost upon us; here’s a quick look at some of the top UK masters athletes. Each year the masters categories get more competitive, with previous Rx’d Games athletes moving up. Top masters athletes are training harder than ever before, often fitting in two training sessions a day around a full time job and family commitments. These athletes understand that extra responsibilities combined with not recovering as fast as they did ten years … read more
Damien St Ledger – KBT Education Senior Educator
Dealing with chronic knee issues I’ve always struggled with my knees, I’d tried every supplement and treatment out there. When I first heard of GLC2000 I just thought it was an overpriced glucosamine that was well advertised and marketed. Eventually my training got to the stage where I couldn’t lift much more than 50% – and it was holding me back. So I ‘bit the bullet’ and bought my first tub of GLC2000. “if you think this stuff is ‘just … read more
Matthew Lee
‘Its true what they say, you get what you pay for’ A year or so ago I had some ongoing discomfort in my knee and took some cheap glucosamine tablets that I got from a supermarket. They had literally no effect. This pretty much made my mind up that joint supplements were pointless. Recently I started to struggle with lateral epicondylitis (tennis elbow) caused mainly by heavy cleans, overhead work and high rep pull ups. I was forced to cut … read more
Bobbie Ross – Weightlifting Wrist Injury
I’ve had weak wrists for as long as I can remember. Meaning that I would wear wrist supports almost every session, as I knew they were going to hurt. I also struggled with sore hips after heavy squatting sessions, as an Olympic Weightlifter I am usually squatting four or more times a week. My coach had heard some good things about GLC2000, so recommended that I give it a try. After around 11 weeks of consistent use I found that … read more
Open 18.5 Mobility Guide – Improve Thoracic Mobility & Decrease Hip Tightness
Open Workout Déjà vu If you’ve been doing Crossfit as long as we have you probably have mixed feelings about the announcement of Crossfit Open Workout 18.5. “Who votes for thrusters anyway?!?!” On the plus side it gives you a chance to prove you are fitter than you were in 2011 & 2012. But if you have done this workout before there’s a good chance you remember how much this WOD, well sucks… It truly sucks: Complete as many reps as … read more
Crossfit Regional Athletes Overcoming Long Term Wrist Injuries
The wrist is one of the most frustrating places Crossfit athletes can get injured. Almost all upper body movements involve the wrist, as do the majority of compound movements including the olympic lifts, gymnastics moves and other barbell work. The wrist a small junction where a lot of ligaments, tendons and nerves pass to the hand, so there are a lot of important structures in a small space. A wrist injury often means that an athlete’s progress in the gym … read more
18.4 Mobility and Activation Guide
Heavy Deadlift Edition There is no shying away from the fact that 18.4 is a lot of deadlifts. These will tax you midline and then going upside down for HSPU and handstand walks is going to cause you to move from lower back flexion to extension in a fatigued state. If you don’t warmup effectively there is a good chance your lower back will be sore or worse after this workout. We’ve put together a 6 minute video with 6 … read more
18.3 Mobility Guide
Focussing on improving overhead positioning and kipping efficiency 18.3 is a lot of double unders followed by some quite technical movements. Overhead squats, dumbbell snatches and muscle ups are tricky enough when you’ve not just done 100’s of double unders. Mobilising your upper back and shoulders before this workout will help you to stabilise the weight over head, and releasing your lats will help you kip effectively for the muscle ups. 2 rounds for time of: 100 double-unders 20 overhead … read more
Open 18.2 Mobility & Warmup Guide
Tips to get your glutes & posterior chain firing, and improve your front rack. Workout 18.2 is another chance for those the dumbbells to have an outing, this time in a couplet with the new burpee standard. 18.2 is an ascending couplet of 1-10 DB squats and bar facing burpees. Followed immediately by 18.2a, which is a max clean attempt. Both of these workouts need to be completed within the same 12 minute time cap. Workout 18.2 1-2-3-4-5-6-7-8-9-10 reps for … read more
Open 18.1 Mobility Tips
Helping You Improve Your Kipping Efficiency and Overhead Position Congratulations if you managed to stay up and watch GLC2000 athlete Sam Briggs smash Crossfit Open workout 18.1 in the live announcement overnight in São Paulo, Brazil. Don’t worry if you haven’t watch it yet, there are no spoilers here. Workout 18.1 is a triplet consisting of toes to bar, dumbbell hang clean and jerks and rowing for calories. The biggest gains from a mobility perspective are to help improve kipping … read more
Crossfit Open 2018 Masters Athletes To Watch
The Crossfit Games Season 2018 is almost upon us, and it’s looking to be the biggest Open yet. Last year’s competition boasted 380,000 entries, an amazing 41% of entries were masters athletes. That meant more than 148,000 masters signed up and half of these fell into the 35-39 category. This growing popularity has been recognised by Crossfit HQ and the 2018 masters categories have all had their prize purses increased. The most noticeable increase is in the 35-39 category, now … read more