GW Performance

Welcome to Part 2 of our Muscle up series! Last blog, we looked at ways we can increase our pulling strength in order to gain the baseline level of strength needed for the almighty muscle up. In this blog, we are going to go through the other half of the…

2017 09 07

Push Press, Skills and Tips

By: Mitch Craze 0

https://youtu.be/FRg0yxi8M1Q Here's Coach Mitch with 3 exercises to help improve your mobility and develop positions for your push press. These drills are designed to be completed as part of a dynamic warm up and/or during your skill development prior to working sets. 1.BB Lats on bench: A fantastic exercise for…

2017 08 29

Muscle Up Series | Part 1

By: Jen Hughes 0

Getting your first muscle-up is an unforgettable experience for anyone who’s trained in CrossFit. Everybody remembers when and where they got their first one and how that exact moment felt! As far as difficulty goes, muscle-ups are very much like climbing a fence or hiking your body over a wall,…

2017 08 23

How To: Back Squat Accessories

By: Mitch Craze 0

[embed]https://youtu.be/B2egMC7UbiQ[/embed] Here are 3 of coach Mitch’s favourite accessory exercises to improve your back squat. These exercises are designed to be completed either in a structural circuit prior to your session to enhance movement quality or as working sets after you have completed your main lifts. 1.Bulgarian Split Squat: For…

2017 08 20

Handstand Progressions

By: Jen Hughes 0

In this video I provide tips for how you can develop confidence in getting upside down with support and one day progress to some more complex gymnastics mastery! [embed]https://youtu.be/LYn_dDT696w[/embed]

2017 07 03

4 Reasons Why Your Rehab Plan Is Holding You Back

By: Adam Earnshaw 0

[embed]https://www.youtube.com/watch?v=3mjnOalDfqw[/embed]

2017 07 01

Functional Bodybuilding: Mass Gain Workout

By: Michael Wong 0

[embed]https://www.youtube.com/watch?v=b1kZPCuK66M[/embed]

2017 06 19

How we prioritise, periodise and plan our CrossFit programming

By: Michael Wong 0

Recently we’ve received a lot of interest from members regarding our programming for CrossFit. “Can you show us the plan?” “What’s the focus for this cycle?” “What day is squat day?” These are things we hear on a day to day basis. By the end of this blog you will…

2017 06 04

Why Resistance Training is Ruining Your Game.

By: Mitch Craze 0

There is a common perception that resistance training is ruining your game. For example, in basketball I have heard time and again that doing resistance training ruins my shot. To an extent, I agree with this statement. Not because resistance training is bad, but that fact that the resistance training…

2017 05 30

Maximising Upper Back Strength For Pull Ups

By: Michael Wong 0

In the previous article Your Pull Up Strength Solution we discussed how to build strength in order to achieve your first strict Pull Up plus tips for improving movement for the long term. Once you are confidently doing sets of 1-2 reps and you want to go further in your capacity it is time to consider other…

2017 04 26

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY GW Performance FREE!

New To CrossFit

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY GW Performance FREE!

New To CrossFit

Experienced CrossFitter

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