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Insights from the Tactical Arts Academy

The Art of Double Unders

The Art of Double Unders
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  How to Do Double Unders for your CrossFit WOD A challenging CrossFit skill that probably takes more patience than any other is the double under.  The double under is a jumperope technique wherein the rope passes twice under the feet during one jump.  This is one of the few skills that you practice wherein you get whipped when you do it wrong.  It’s great negative reinforcement, but it can make the most soft-spoken, gentle person curse like street thug.   It can be frustrating.  I hope this guide below will minimize your frustration when learning to do double unders.   Sizing the Rope for You You need to have your own rope measured to fit you.  To measure your rope, stand in the middle of the cable with both feet together.  The tip of the ...
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6740 Hits

Mobility - Oblique Side Smash

Mobility - Oblique Side Smash
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This exercise will help reduce low back pain while improving lateral extension and rotation. IMPROVES: Trunk rotation, lateral extension EXERCISE: 1. Lay on a foam roller positioned below your ribcage and above your hipbone.   2. Roll your side, twisting your torso over the roller.  Smash your high glute,  quadratus lumborum ( QL ) and oblique.    3. For a more intense rolling session, extend your arm further overhead to stretch the tissue while rolling. Use this mobility exercise to take care of your back.  Mobilizing this area will give slack to your other problem areas. Kelly Starret recommends using a rumble roller, but a lacrosse ball or other tool that allows you to dig into the tissue will work. Credit: Becoming a Supple Leopard , Kelly Starrett Mobilit...
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7233 Hits

Mobility - Reverse Ballerina to Stop Butt Wink

Mobility - Reverse Ballerina to Stop Butt Wink
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First of all, I didn't make up the name, but this is still a great mobility exercise to use.  Imagine a spinning ballerina with one bent leg held up. The position of the leg in this exercise is the reverse of the leg position the ballerina would hold.  This technique will help you mobilize the tissue above and below your hips as well as the adductors.  Working on your adductors will help improve the position of your pelvis in the bottom of the squat.  If they are too tight you will likely suffer from the dreaded butt wink and have difficulty driving your knees out when squatting. Reverse Ballerina Hip and Adductor Stretch IMPROVES: Hip Extension, Hip Internal Rotation, Flexion and External Rotation TEST: First test for butt wink at the bottom position of the squat. ...
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42384 Hits

Improving your Numbers with Ladders

Improving your Numbers with Ladders
This week we are getting everyone started using ladders in their training routines.  The purpose of this is to introduce a low impact way to improve the maximum number of consecutive repetitions you can do with exercises like pushups, pullups, dips, etc.  This week we will start everyone with pushups, but ladders work well for almost any bodyweight exercise. 1. First, you must determine the maximum number of pushups you can do with perfect form in one set.  This means full range of motion wherein your chest and hips touch the ground at the bottom and you lock out your elbows in the top position. Your elbows should be close to your sides and your body should remain rigid.  Do all the pushups without a break to test your max.  After a day or two of rest, you can star...
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  10915 Hits
10915 Hits

Mobility - Work you can do on the Couch

Mobility - Work you can do on the Couch
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  Originally developed by using the couch for easy positioning, this exercise is very effective for opening the hip and front of the quads, but it can be screaming painful.  If you can't get into the final position for this mobilization, you need to be doing it regularly. Couch Hip Opener IMPROVES: Hip Extension, Low Back and Hip Pain, Knee Pain, Normal Posture, Top Position of Deadlift and Squat TEST: First test your squat or deadlift pulling position. EXERCISE: 1. Back up your feet to a box or a wall. 2. Slide your right leg up so that your shin is flush with the wall. 3. Squeeze your butt to stabilize your lower back, then post your left foot up in a so that your left shin is vertical. 4. Still squeezing your right glute, drive your hips towards the ground.  Stay in this ...
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4046 Hits

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