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Insights and Training Tips from Tactical Arts

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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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How to get your First Pullup

How to get your First Pullup
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So you want to be able to do a pull-up. Great! We have a plan for you. The goal is to get 1 full range of motion pull-up with good form. Once you can do that we can set a new goal to do more.     Getting Started  Getting started, one of the best things you can do is make sure you are eating quality foods and, if appropriate, lose some body fat.  The lighter you are, the easier it will be to do a pull-up.  If you are currently too heavy to even attempt hanging from the pull-up bar, you can focus on strengthening your back.   Strengthen Your Back To strengthen your back, do 3 sets of 8 repetitions of bent over rows with a barbell or dumbbells.  Use a weight that is challenging but does not cause you to lose form.  Work your way up to usi...
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Mobility - Gentle Hip Distraction

Mobility - Gentle Hip Distraction
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Gentle Hip Distraction This exercise can reduce reduce knee and hip pain by gently pulling on the joints to give them room to move. IMPROVES: Knee and Hip pain caused by inflamation or arthritis.  EXERCISE: 1. Put a band around your foot, then hook it under your heel.     2. Prop your ankle on a foam roller and pull away from the band support to create some tension in the band.  3. Bend your free leg and pull your heel towards your body to promote a neutral postion in the pelvis and the spine. Lay back.  Relax and let the band pull your leg to distract the knee and hip joints. Credit: Becoming a Supple Leopard , Kelly Starrett MobilityWOD.com  

Why not just punch him in the face?

Why not just punch him in the face?
You may feel like punching him will solve the problem, but it could end up killing you.   In our self defense systems, we avoid punching for two reasons. One reason is that it is really easy to break your hand by punching someone.   It is pretty common for boxers to break their hands, even when they are wearing gloves and have been trained to punch properly.  You are likely to hurt your hand or wrist if you punch someone without any hand protection.   Most people focus on training to punch the head, especially the face.  The problem is the human skull is really hard.  While punching a softer part of the body may be ok, the head is problematic.  If you break your hand, you may not be able to strike again, control your attacker, hold a weapon or pull a trig...
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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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