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
Alex Clarke – Stubborn Wrist Injury
In the Summer of 2014 I injured my wrist catching a heavy clean. It slipped off my shoulder and bent my wrist at a very awkward angle. As a full time coach this did more than affect my training, it meant I struggled to demo even the most basic of movements. Push ups hurt, overhead squats were painful, and presses even with an empty barbell were out of the question. “I was really impressed in how quickly my range of … read more
Lee Howe – Labrum Tear Recovery
Recovering from Shoulder surgery 2x as fast with GLC2000 Over the years the left side of my upper body has been battered through competing in Crossfit. Back in 2010 I lost a heavy kettlebell snatch behind me and refused to drop the ‘bell. This caused me to dislocate my left shoulder. My shoulder got popped back in and I rested it. Gradually it improved, and I began training again. I wasn’t aware that I had torn my labrum as my … read more
Tom Dunphy – Shoulder SLAP tear recovery
My name is Tom Dunphy. I am the owner and head coach at CrossFit Waterford in Ireland. Ive been CrossFitting for almost 5 years and was previously involved in kickboxing and Muay Thai. In early 2011 I developed a pain in my right shoulder and was later diagnosed with a slap tear. I couldn’t do any over head pressing or any dynamic shoulder movements at all. I spent almost 2 years trying various different methods of treatment, none of which … read more
Mobility & Movement Seminar
Principles For Coaches To Assess And Improve Mobility & Movement Presented by Mobilise Activate Perform & GLC2000 Most people understand that they should be doing something to look after their joints, loosen up and increase their flexibility. There is a wealth of information available, but having access to a library of drills or stretches is close to worthless if we are treating a symptom rather than the causes of an issue. This seminar will provide coaches and athletes with an … read more
Nicholas Parpa
Since my early teens I have always wanted to be a boxer. I had my first amateur bout in 2004 at the age of 13, and after 10 years and countless fights as an amateur I obtained my professional boxing license. Understandably I threw myself even more into my training, excited for my first fight. Unfortunately, in the lead up to my professional debut I sustained a severe shoulder injury whilst training. It quickly became apparent that I would not … read more
Crossfit Games 2017 UK Athletes To Watch // GLC2000
The 2017 Crossfit Games is now less than one week away, so here is our rundown of UK athletes who are heading to Madison to test their fitness. Samantha Briggs The 2013 Crossfit Games champion needs no introduction. Sam is a Games veteran, who at the age of 35 managed to qualify to compete in the Rxd division and the Masters 35-39 category. In a recent Q&A interview with GLC2000 (click here if you missed it), Sam admitted she seriously … read more
Shoulder Rehab Q&A // Samantha Briggs
At the highest level of sport, injuries do happen. Crossfit athletes are constantly pushing the envelope of fitness, moving heavier weights, faster, and for more reps. This ever increasing volume constantly puts strain on joints and connective tissues, which are much slower to adapt and repair than muscle. Most of the time injuries can be overcome by resting appropriately, eating well and with the use of smart supplementation. However, surgery is required in some severe cases, and we were lucky … read more
Cathy Wilson
‘Crossfit Games Masters Athlete Overcoming Shoulder Impingement & Elbow Tendinitis’ I first heard of GLC2000 when I competed in the 4 nations Crossfit competition in July 2014. Other Crossfit masters athletes on the team where already using it and it came highly recommended. “GLC2000 meant I was no longer scared of lifting heavy overhead” I’ve had a shoulder impingement for years that I just tried to control with pain relief. It would cause my problem for over head lifts and … read more
Crossfit Meridian Regionals Athletes To Watch // GLC2000
Supporting Regionals Athletes Back in January GLC2000 ran a small training camp ahead of the Crossfit Open. Life as a top athlete can be quite solitary, following specialist programming in a quiet or deserted gym 6-7 days a week. So we got some top athletes together in Manchester, the spiritual home of UK Crossfit. It gave them a chance to train, compete, laugh and joke together in preparation for the 2017 Crossfit Open – all whilst we filmed the entire … read more
Maintaining Joint Health As We Age
As we age, things that we could once do without a second thought leave us aching and feeling sore. Repeating this process over time starts to cause little niggles or can lead to serious injuries. Aches and niggles can drastically affect our quality of life and happiness. They can stop us pursuing a sport or hobby that we love, make things tougher at work or even impact family life ie struggling to play with our kids or grandchildren. Whilst many … read more
17.5 Mobility Guide
Mobility to Reduce Your Fatigue During High Rep Double Unders & Thrusters Open workout 17.5 brings together a couplet of 2 classic Crossfit movements. It’s no surprise to see either of these movements, but the rep scheme is a little unusual. Neither the 9 thrusters nor the 35 double unders are particularly taxing on their own – but over the course of 10 rounds fatigue will set in and start to highlight any limitations in your mobility. Better Movement From … read more
17.4 Mobility Guide
Are You Fitter Than Last Year? Testing your fitness is what the Crossfit Open is all about. There’s no better way to do that than to repeat a highly metabolic chipper from 12 months ago! 17.4 combines 4 complimentary movements in a high reps, so your muscles are ready to transition to the next exercise but your lungs may not be. How To Mobilise To Beat Your 16.4 Score The variety of movements in this workout means there’s hardly a muscle in … read more
Katarina Wiemeyer
Mobility, Recovery & Injury Prevention for Weightlifters Weightlifting is a tough sport, there are so many benefits that come from strength training, however recovery and looking after yourself is very important. A few weeks ago we helped our coach out being demo models and extra pairs of eyes when he was running a beginners Olympic Weightlifting seminar, one of the things he said that stuck with me (other than all of the very interesting technical pointers) was when he asked … read more
17.3 Mobility & Strategy Guide
Helping You Fail Fewer Snatches The Open WOD 17.2 saw some absolutely amazing performances, with many people getting their first T2B or even BMU. Congratulations to GLC2000 athletes Samantha Briggs & Emma Mcquaid who after 2 open workouts are sitting in 1st and 8th place in the world! Bye Bye Dumbells – Hello Chest to Bar & Barbell Workout 17.3 is going to be challenge for a lot of people because of the large weight jumps in the snatch. So … read more
Ben Gilmore
Over my ten year military career I have been an active member of the parachute regiment, before becoming a physical training instructor (PTI) for 22 SAS. I’ve been a member of the P Company staff for selection of potential Parachute Regiment recruits as well as second in command of physical fitness at first battalion Parachute Regiment. My current role in the Royal Army Physical At the Army School of Physical Training is training new PTI’s. These roles are extremely hands … read more
Scott Chan
Fixing My Elbow and Shoulder Issues I’ve had long standing elbow and shoulder injuries for years, these have affected my work and training. These niggles were brought on by my job, which involves a lot of repetitive gripping and hammering. I used to see a chiropractor once a week just to keep it in check, totalling £160 a month. GLC2000 costs me less than £25 per month for better results Since the summer, I’ve been able to get more consistent … read more
17.2 Mobility, Warmup & Strategy Guide
Improving Shoulder Stability, Grip and Hips – Full body preparation for 17.2 For 18.2 Mobility Guide Click Here A big shout out to GLC2000 athletes Emma Mcquaid & Sam Briggs for placing 2nd and 6th in Europe on 17.1. Hopefully after 17.1 your members lower back and grip muscles have had a bit of a chance to recover. 17.2 brings some exciting new movements to test their grip, work their lower backs and generally push them to their limits. Workout … read more
Liam Holborn
My physical job and training twice a day always left my joints feeling a bit stiff. It wasn’t that it was stopping me doing anything, there were just always dull aches that I couldn’t seem to shift. Since I started using GLC2000 6 months ago I haven’t any soreness in my joints. My schedule is quite hectic. I train twice a day, once around 5am then again after work, which is a full time physical job. My job involves prolonged … read more
Mobility Drills For Stable Shoulders & Extra Grip
Improve Your 17.1 Open WOD Time With 5 Minutes Of Mobility Congratulations if you managed to stay up and watch GLC2000 athlete Sam Briggs smash Crossfit Open workout 17.1 in the live announcement overnight. Workout 17.1 consists of two big, full body, hip opening movements. With a lot of work done in awkward unilateral positions whilst testing grip strength. Loosening up your forearms and lower back muscles is extremely important for the dumbbell snatches. Whilst both the burpees and snatches … read more
7 Things You Didn’t Know About Top Athletes
Behind the scenes at the GLC2000 UK Athlete Camp 2017 Training Is a 9 – 5 We are lucky enough to work with elite Crossfit athletes regularly. Most have them have been using our product way before they were top athletes. These athletes all treat their training as a full time job; absolutely everything they do in the gym is done with purpose and intensity. They still love every minute of it. Their Warm Up Is Longer Than Your Workout … read more
Carrot and Ginger Soup
This carrot and ginger soup is perfect as the cold winter weather closes in. This recipe is full of immune system boosting vitamin A, vitamin C necessary for repairing joint tissue and ginger which boasts anti-inflammatory properties. Why not give it a try? Ingredients (serves four): 2 Tbsp butter 1 Kg carrots – peeled and chopped 2 large onions – chopped finely 3 cm fresh ginger – grated finely 500ml Chicken stock 3 strips of orange zest Pumpkin, sunflower and … read more
Seasonal Blackcurrant & Beetroot Sauce
Nothing beats the flavour of fresh blackcurrants and beetroot from the garden. This combination makes a wonderful tangy sauce, the perfect accompaniment to a succulent roast chicken or rich duck breast. Ingredients: 1 tsp butter 2 shallots – chopped 100g cooked beetroot – grated 150g blackcurrants 1-2 tsp agave nectar 1/4-1/2 cup water (depending on the consistency) Method: 1. Melt butter in a medium pan 2. Add shallots and cook until tender 3. Add grated beetroot and … read more