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26/05/2022

The Strict Press

Strict presses are a great way to increase general pressing strength and develop the shoulders, upper chest, and triceps; all of which are necessary for bench pressing, clean and presses, circus pressing, and more. Here’s how you can perform ‘The Strict Press’

1. Feet are now underneath the hips (directly)
2. Place the bar in the ‘front rack’ with elbows now only slight in front of the bar
3. Wrap fingers and thumbs around the bar (close grip) and hands slightly outside the shoulders
4. Keep a tight mid-section
5. Pull the head slightly back and press the bar upwards (straight line/frontal plane)
6. Once the bar passes the head, continue pressing and return the head to a neutral position
7. Lock out the elbows fully and elevate the shoulders (active shoulders), while maintaining a tight mid-section
8. At the top of the press, pull the bar over the heel of the foot and bring the head through
9. Return the bar to the ‘front rack’ by keeping the elbows slightly in front at all times

Free Trail available for CrossFit sessions .goa



20/05/2022

We’re grateful to be able to provide a space for all the rare breed of individuals who’re willing or should we say obsessed for their progress.

Meet a fitness expert from Bangalore who visited Goa for a solo trip just so he could get some time off and train in open away from the city at this space .goa which is 1 min away from the beach and surrounded by plants and open field on one side 🏝

So if you’re someone looking for such a holiday experience, do get in touch with us to visit one of its kind open Box in Goa 🏝



10/05/2022

The Barbell Bench Press

The barbell bench press is done as an upper body lift, which targets the pectoralis muscles, but when it is performed correctly, becomes a whole body lift that teaches leg drive, total-body tension, and stabilizes the shoulder girdle.

Setup and ex*****on:

1. Lie on your back on a flat bench. Grip a barbell with hands slightly wider than shoulder width. The bar should be directly over the shoulders.
2. Press your feet firmly into the ground and keep your hips on the bench throughout the entire movement.
3. Keep your core engaged and maintain a neutral spine position throughout the movement. Avoid arching your back.
4. Slowly lift the bar off the rack, if using. Lower the bar to the chest, about ni**le level, allowing elbows to bend out to the side, about 45 degrees away from the body.
5. Stop lowering when your elbows are just below the bench. Press feet into the floor as you push the bar back up to return to starting position.

The bench press is not often programmed into Crossfit workouts. This is surprising in many ways because it is an incredibly effective exercise for building strength and power. These benefits can be transferred into improving lock-out strength, which is highly useful for overhead pressing and olympic weightlifting exercises.

Free Trail available for CrossFit sessions .goa



Train Smarter, Not Harder If you’re already training with us here at .goa right now, chances are you’ve gotten a taste o...
22/04/2022

Train Smarter, Not Harder

If you’re already training with us here at .goa right now, chances are you’ve gotten a taste of how we incorporate CrossFit style movements in elongated sessions that are based on a 7/10 effort that takes between 20-40 minutes.

This is how we build our local muscle endurance without overly fatiguing the body and central nervous system to the point where it’s going to deter the results that we’re looking for.

Another simple thing you can do is to just add more running, skipping and rowing.
People tend to avoid these things but that’s what’s going to help you build that aerobic base and help you sustain.

When it comes to getting better at metcons, it’s not just as simple as doing another metcon every day and going as hard as you can because the truth is, you’re always going to find a way to go easier. 

Our body naturally doesn’t like pain and will find ways to resist it.

If you want to maximize your results, work the individual components of the metcons more. Think about sprinkling in some longer sessions, linear strength training and more skill sessions.

DM to avail your FREE trial and start your fitness journey with us!


19/04/2022

Rowing is a natural motion and most people pick it up quickly with instruction and/or spending time focusing on technique. Have someone watch you row, comparing your body positions to those shown in the video below. Don't pull too hard until you are comfortable with the technique fundamentals.

How it works: The drive is the work portion of the stroke; the recovery is the rest portion that prepares you for the next drive. The body movements of the recovery are essentially the reverse of the drive. Blend these movements into a smooth continuum to create the rowing stroke.

The Catch
* Arms are straight; head is neutral; shoulders are level and not hunched.
* Upper body is leaning forward from the hips with the shoulders
in front of the hips.
* Shins are vertical, or as close to vertical as is comfortable for you. Shins should not move beyond perpendicular.
* Heels may lift as needed.

The Drive
* Start the drive by pressing with your legs, and then swing the back through the vertical position before finally adding the arm pull.
* Hands move in a straight line to and from the flywheel.
* Shoulders remain low and relaxed.

The Finish
* Upper body is leaning back slightly, using good support from
the core muscles.
* Legs are extended and handle is held lightly below your ribs.
* Shoulders should be low with wrists and grip relaxed. Wrists should be flat.

The Recovery
* Extend your arms until they straighten before leaning from the hips towards the flywheel.
* Once your hands have cleared your knees, allow your knees to bend and gradually slide the seat forward on the monorail.
* For your next stroke, return to the catch position with shoulders relaxed and shins vertical.

DM to avail your FREE trial and start your fitness journey with us!


How to get better at Metcons?Everyone knows that how breathing is very important during a Metcon, but mostly how you put...
14/04/2022

How to get better at Metcons?

Everyone knows that how breathing is very important during a Metcon, but mostly how you put in work towards on your strength is what reflects in your Metcons.

For example: During a workout like Fran, where you’re doing thrusters and pull-ups let’s assume you’re decent at pull-ups. You might even be able to do 21-15-9 unbroken or close to completing those rep schemes within two sets.
Perhaps the thruster is where you are struggling. They challenge you to the point where you start breathing heavy, and you want to put your hands on your knees.
Before you get to the pull-up bar, you’ve already wasted 20 to 30 seconds.
Sure, this could be a breathing limitation, but if you really reflect on what it might be, you may realize that your strength is often correlated.
When we can make our top-end strength increase in training, for example, increase our 1RM Thruster from 200 lbs. To 250 lbs. That 95 lb. barbell is going to feel much lighter and will allow you to move much more efficiently in a workout like Fran and conserve more energy before stepping up to that pull-up bar.
This can also be assumed with gymnastics.
It might not be about raw strength. Your limitation could be more along the lines of skills or bodyweight strength. 

An example of this is when you may only be able to string together sets of 3 to 5 pullups. 
If this is the case, what we need to do is increase the ability to cycle larger sets of pull-ups instead of doing the workout Fran itself.
What this looks like is training more local endurance and skill work which doesn’t always mean training more pull-ups to get better at pull-ups.

You can do other modalities of pulling such as upright pulling or horizontal pulling like ring rows to build that local muscle endurance.

This was one of the ways to get better at Metcons, stay tuned for more!

Drop in for a trial and perform Metcons with us!


12/04/2022

Ring dip is one of the best exercises to get strong upper body, build muscle, and learn more advanced skills on gymnastics rings.

The ring dip is to the bar dip as the squat is to the leg press. The movement requires upper-body strength, stability, and control while bringing the shoulders through full extension.

Practicing the ring dip will develop upper-body pressing strength, as well as a foundation for more advanced gymnastics movements.

If you would like to learn more, visit us for coach led class and learn the best of weightlifting and gymnastics.

DM to get your Free Trail!


As strength and conditioning coaches our main aim is the teach sound movement to any lifter with knowledge and control o...
05/04/2022

As strength and conditioning coaches our main aim is the teach sound movement to any lifter with knowledge and control of each position, prioritise quality movement each rep and time, work on speed and load respectively after motor control is established.

This does NOT mean you can't increase weights prior to achieving technical perfection-we'd all still be lifting empty bars if it did. It means you need to prioritize and not rush the process in order to make the best possible progress to the greatest ultimate level. Rushing the process means strengthening poor positions, balance and movements, making it far more difficult to improve in the long term.
Don't skip over the boring pieces for the flashy ones those most fundamental elements are what allow the flashy ones to flash brighter.

Learn weightlifting and conditioning under the right guidance.
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31/03/2022

There are a number of reasons why the Assault Bike is one of our favourite conditioning tools. The Assault Bike provides a total body, low impact workout and the harder you push, the higher the resistance felt. As a result, the Assault Bike has few equals in terms of sheer calories burned per minute.  

Step 1
The first step to bike setup is adjusting the seat so that your leg is fully extended when your heel is resting on the pedal while it is at the lowest position. At this seat height, your leg will have the optimal bend once your mid-foot is centered on the pedal. 

Step 2
Adjust setback so that your arm is just shy of full lock out at its furthest point while leaning slightly forward.

Step 3
Center your mid-foot on the pedal, keep your knees in line with your feet and sit tall with a slight lean forward. 

To make breathing easier, glance down with your eyes to check the monitor rather than tilting your head down. Keep your core tight to avoid rotating your torso and rocking on the seat, which will cost you power production on the bike.

Pedal, push and pull as hard as you dare and get ready to feel the burn!

DM to train with us at .goa



If a cheat meal means simply taking a day off from your strict regimen because it allows for more consistency over time,...
25/03/2022

If a cheat meal means simply taking a day off from your strict regimen because it allows for more consistency over time, then we have no issues with that. However, if you massively restrict yourself all week to have a blow-out day with thousands upon thousands of calories, not only is this keeping you from your goals but it also signals/leads to a deeper problem.

Internet is filled with information about the various definition of a cheat meal, concerning different sources of studies which makes it more complicated than it is. Here are a few risks for your next CHEAT MEAL.

WHAT ARE SOME RISKS OF CHEAT MEALS?
1) From a mental aspect, the word "cheat" has a negative connotation. What can start as a reward or celebration-based meal can often spiral into feelings of guilt and shame. If this feels like you, then cheat meals may be doing more harm than good.

2) From a purely aesthetics-based point of view, a single day of out-of-control eating can absolutely crush the calorie deficit that you worked so hard to create the other six days of the week. This is why it is important to apply some control or balance to these untracked days.

Metabolically: If you can control your cheat meals, then there are a few studies indicating that this CAN have a beneficial impact on your metabolism. The most famous of these studies, the MATADOR study showed that eating too calorie maintenance (not excess) prevents a
a process called adaptive thermogenesis from occurring.

Not sure where to start when it comes to
creating a balance within your relationship with food?

DM US today to start your fitness and healthy nutrition journey; we
can help you with your goals.



24/03/2022

The ring row offers a movement that develops core and upper body strength along with balance and coordination. It can be modified to be appropriate for the most rank beginner as well as offering a deceptive challenge for even the fittest athletes.

Setup:
- Set the rings approximately shoulder-width apart.

Ex*****on:
- Full grip on the rings
- Start with the arms and legs extended
- Pull elbows back until the rings touches the chest
- Elbows move close to the body
- Complete at full arm extension
- Difficulty level by increased by moving the feet forward

Learn the best of weightlifting, Gymnastics and track and field exercises which is specially curated for loosing Fat, Muscle building and lastly generalised fitness.

DM to get your FREE TRIAL!



Learning beginner gymnastics skills is about establishing a strong foundation for more advanced movements later on.Begin...
20/03/2022

Learning beginner gymnastics skills is about establishing a strong foundation for more advanced movements later on.

Beginner Gymnastics Skills
The following beginner gymnastics skills includes movements that appear throughout a gymnast’s development and across various apparatus.

1) Straddle Sit
The straddle sit familiarizes gymnasts with a position that will be practiced as a jump on floor, trampoline and beam. It’s also a movement that will appear as an isolated skill or in transition on vault, rings and bars. Because of its prevalence, learning a strong straddle sit can be very beneficial for young gymnasts.

2) Hop to safe landing
Performing a hop to safe landing teaches the mechanics of a safe landing. This means the gymnast must learn how to land with their upper body balanced squarely over their feet (not leaning back or leaning forward). It also means the gymnast learns how to bend their knees to absorb impact. The height of the platform that gymnasts jump off should be appropriate for the beginner level.

3) Log roll
The log roll is a new movement that kids likely won’t encounter in their day-to-day activities. When performing a log roll, gymnasts must roll over without being able to spot the floor for part of their movement. This gives them experience in moving confidently toward a blind landing, a skill that will be repeated with movements like the front roll.

4) Bridge
A bridge is one of the more advanced beginner gymnastics skills but it’s fundamental for many advanced gymnastics movements. Learning the bridge gives gymnasts the experience of adjusting their body position while inverted and under strain.

These beginner gymnastics skills aren’t the flashiest but they are essential to safely learning more complex gymnastics movements later on.

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