10/09/2025
This past weekend was spent performing the pvc crush!
What is a pvc crush? Well, if you can picture a pvc pipe of 65in in length, 1" - 1.25" dia and very light weight of 5oz max you get the idea that it does nothing for you in the slightest!
Wait, it gets good:
a) Begin your grip of a press, shoulder width on your hands, and pvc placed on delts.
b) make sure you are 'making contact with shoulders, chin, hands' on said body parts prior to you pressing
c) you'll have to wait to press until 'everyone' meets the 'making contact with shoulders' step first. Oh, yeah this may take a while so enjoy the position for like maybe 2min prior to you pressing
d) Oh, everyone is ready!? Cool! Press!
e) Wait! Hold that position and make sure you have arms fully extended, arm pits forward, elbows locked, bar overhead!
f) You'll have to wait until 'everyone is on step 'e' before you bring it down- this may take a while so enjoy smelling your arm-pits
g) Ok, lower to start position and repeat step 'b' through 'e' multiple times for like 10-15min
Imagine this for all of the CF core movements! Yes!!! Loved every minute of it!
Took my turn as the 'trainer' and learned that I do NOT know as much as I thought I did. That is the best part of seminars of this caliber.
You come to learn, and without the ego effect you come away from this event wiser and humbled.
To say that I was a happy camper is an understatement. Watching new level 2 participants coming out of their shells is always a great day!
Coaches from CrossFit Coaching Staff - Yurii, and Kolin!
Thank you, gentlemen, for your coaching prowess.
Thanks to Iron Flag Fitness - Westmont for hosting this event
