Category Archives: Rafael
Snatching 205
In between gorging on Brazilian cheese balls and watching the new “Fast 6″ trailer on loop, Raff’s been stacking gains. Here, he’s underneath a 205 pound snatch.
Snatching 205
In between gorging on Brazilian cheese balls and watching the new “Fast 6″ trailer on loop, Raff’s been stacking gains. Here, he’s underneath a 205 pound snatch.
Power Radiates From the Core
While Raff is pushing and Rico is pulling, they are both 1) squeezing their bellies into their spines 2) engaging their glutes and 3) externally rotating their shoulders, the key components of what’s called the hollow body position. In both
Power Radiates From the Core
While Raff is pushing and Rico is pulling, they are both 1) squeezing their bellies into their spines 2) engaging their glutes and 3) externally rotating their shoulders, the key components of what’s called the hollow body position. In both
Smash Open The Rib Cage
There are two ways to create extension throughout the torso. You can stretch THROUGH your abs like a ballerina reaching overhead, or you can arch you back like a porn star. The tendency is to allow your back to arch,
Smash Open The Rib Cage
There are two ways to create extension throughout the torso. You can stretch THROUGH your abs like a ballerina reaching overhead, or you can arch you back like a porn star. The tendency is to allow your back to arch,
The Bar Becomes A Wall You Push Yourself Underneath
After the weight is pulled off the floor and then hoisted over your chest, the weight stops ascending, and for a brief moment is suspended, weightless. It is precisely this moment when you must dive underneath the bar. Some coaches
The Bar Becomes A Wall You Push Yourself Underneath
After the weight is pulled off the floor and then hoisted over your chest, the weight stops ascending, and for a brief moment is suspended, weightless. It is precisely this moment when you must dive underneath the bar. Some coaches
Thoracic Park
The rib cage/middle back can get super stiff. Whenever the body is required to stand tall or support weight overhead, a rib cage surrounded with knotty, glued fibers will refuse to move properly. You can diagnose yourself really quickly.
Thoracic Park
The rib cage/middle back can get super stiff. Whenever the body is required to stand tall or support weight overhead, a rib cage surrounded with knotty, glued fibers will refuse to move properly. You can diagnose yourself really quickly.
Your Fingers Become Toes: Achieving Balance
Can you do a handstand without the wall? One tip Raff gave us was to “feel” with our fingers and not just with our wrists. Once your feet leave the wall your fingers become the primary balance detectors, they communicate
Your Fingers Become Toes: Achieving Balance
Can you do a handstand without the wall? One tip Raff gave us was to “feel” with our fingers and not just with our wrists. Once your feet leave the wall your fingers become the primary balance detectors, they communicate
How To Protect Your Hamstrings and Lower Back
Laying on your back, with one leg raised, like Rico’s doing, you should be able to bring your leg completely straight, 90 degrees with the floor. For the vast majority of us, this is impossible. Hours of chair sitting shortens
How To Protect Your Hamstrings and Lower Back
Laying on your back, with one leg raised, like Rico’s doing, you should be able to bring your leg completely straight, 90 degrees with the floor. For the vast majority of us, this is impossible. Hours of chair sitting shortens
Double Unders
Rogue Fitness makes a mean jump rope. It’s super light, whip-lash fast and is made of durable metal. Raff was in the middle of 3 rounds for time: 10 overhead squats and 50 double unders. He finished in 4:59. Hozz
Double Unders
Rogue Fitness makes a mean jump rope. It’s super light, whip-lash fast and is made of durable metal. Raff was in the middle of 3 rounds for time: 10 overhead squats and 50 double unders. He finished in 4:59. Hozz
Hangover-Free Saturday
It’s blasphemy to stay in on Friday night. It’s FOMO for good reason. But nine hours slumber without the residual handicap of 16 urine lights makes you feel like a god. Or just a well rested human. Today we rocked
Hangover-Free Saturday
It’s blasphemy to stay in on Friday night. It’s FOMO for good reason. But nine hours slumber without the residual handicap of 16 urine lights makes you feel like a god. Or just a well rested human. Today we rocked
Snatch Balance
As part of our new Olympic lifting program Raff introduced some new drills for the snatch. This one, the pressing snatch balance, has a partner lightly press down on the bar while the lifter dives into a squat position as
Snatch Balance
As part of our new Olympic lifting program Raff introduced some new drills for the snatch. This one, the pressing snatch balance, has a partner lightly press down on the bar while the lifter dives into a squat position as
