GW Performance

The 2017 Open Season is upon us. For the first time, GW Performance is hosting both the CrossFit Open and our own Strength & Conditioning Open. This means the entire community has the chance to push their limits to test their fitness capacity. Hopefully, you’ve been training hard and consistently…

2017 02 19

Mobility Monday | Ep 9 | Rotator Cuff Release

By: Dylan Jones 0

Today's episode will be covering a fantastic trigger ball technique to release the rotator cuffs of the shoulder which can alleviate anterior shoulder pain. HERE'S WHAT YOU NEED TO KNOW: Shoulder rotator cuff consists of four muscles, the infraspinatus, supraspinatus, subscapularis and teres minor. The subscapularis sits very inferior/deep which…

2017 02 05

Level Up for The CrossFit Open: Pull Up your way to Rx

By: Jen Hughes 0

IMPROVE YOUR PULL UP Pull ups are one of the most common gymnastics movements used in CrossFit and you cannot hide from them. Whether your goal is to go Rx in the Open or to training for health and wellness, the Pull Up is a foundational movement that you should master!…

2017 02 05

Mobility Monday | Ep 8 | Trigger Ball Hip Mobilisation

By: Dylan Jones 0

HERE'S WHAT YOU NEED TO KNOW: The Pelvis is a major junction with many insertion and attachment points that is the bridge between the torso to the lower limbs. So using the trigger ball for soft tissue work is suited better for the hips as it allows you to be…

2017 01 29

Breathing for Performance

By: Michael Wong 0

Recently we have released videos and articles on how to improve your technique for multiple movements. However, there is a critical physical action that we don’t pay enough attention to in our coaching: breathing. This article will take a brief look at what breathing is and why it’s important, and…

2017 01 20

Level Up for The CrossFit Open: Optimise your THRUSTERS

By: Michael Wong 0

In Part 2 of this CrossFit Open series I offer my 5 tips on how you can make the Thruster more efficient. It’s no surprise each year when we see this movement appear the Open. The thruster is seen as one of the “staple” movements within CrossFit. Being able to…

2017 01 06

Strength & Conditioning For Junior Athletes: The Essentials

By: Adam Earnshaw 0

As a strength and conditioning coach working with youth athletes is arguably one of the important parts of the job. As a coach you can have an amazing impacts on a child’s development physically, emotionally and also cognitively. This article is aimed towards both coaches and parents looking at how…

2017 01 03

Mobility Monday | Ep 4 | Side Lying Windmill

By: Dylan Jones 0

Today's episode will be covering a must-have drill for all, particularly for the sporting community and those who spend too much time in front of a desk and as a result, are slowly evolving into the delectable Quasimodo… HERE'S WHAT YOU NEED TO KNOW: 1. Continuing from last week’s episode,…

2016 12 31

Level up for the CrossFit Open: How to ROCK Barbell Cycling

By: Michael Wong 0

With the 2017 CrossFit Open just a few months away it is the perfect time to dial in your skills and up your game. There are few key skills and capacities you can work on now so that when the Open does come around you will feel fitter than ever.…

2016 12 16

Mobility Monday | Episode 2 | Dynamic Ankle Mobilisation

By: Michael Wong 0

[embed]https://www.youtube.com/watch?v=LR3a387OFbE[/embed] Today's episode will be covering a fantastic drill to improve ankle and foot mobility while decreasing the risk of injury. HERE'S WHAT YOU NEED TO KNOW: 1. There's 26 bones in the foot and two joints in the ankle; Subtalar (pronation and supination of the foot) and the Talocrural…

2016 12 11

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY GW Performance FREE!

New To CrossFit

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TRY GW Performance FREE!

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NEW TO CROSSFIT? SIGN UP BELOW TO RECEIVE OUR FREE 10 PART EDUCATIONAL VIDEO SERIES