Black Flag Athletics YouTube Channel

Double Under Domination Progression Part II - Common Faults and Corrections

The dynamic double under duo of Coach Heather Mursch and her trusty assistant Jay Mursch are back for part II of our double under domination progression. In this installment, Coach Heather covers common faults, how to correct them, and avoiding bad habits to begin with. If you missed the first part, make sure to watch it here https://youtu.be/vgNqokkmFhg. SUBSCRIBE To The Black Flag Channel Here: http://bit.ly/blackflagfam Outro music courtesy of www.bensound.com #blackflagfam #blackflagmedia

Double Under Domination Progression Part I - Cues To Get You Flying

Our resident double unders expert, Coach Heather Mursch with her trusty assistant Jay Mursch, delivers game changing tips on one of the most difficult of all CrossFit movements, the Double Under. Heather covers the appropriate progression for beginners and provides ground breaking insight on how to get and keep you flying including the importance of appropriate cadence and breathing, why slow is better, rope positioning, how to conserve energy, and why it is never too late to start drawing! SUBSCRIBE To The Black Flag Channel Here: http://bit.ly/blackflagfam Outro music courtesy of www.bensound.com #blackflagfam #blackflagmedia

Snatch Progression Expedition Part One - Fixing Your Footwork

We are shifting the paradigm! We are breaking down the Olympic lifts from the ground up. Our first part of the Snatch progression is the most thorough and detailed tutorial on Olympic Weightlifting footwork to date. How often do you think about your feet, and by feet we mean the entire foot, from big toe to heel, when performing the snatch, clean and jerk, or even deadlift. Why, what and how you should you set up and move our feet in the Olympic Lifts with the one and only, Olympic Weightlifting guide, Tom Rini, No ankles were injured in the filming of this dangerous expedition. SUBSCRIBE To The Black Flag Channel Here: http://bit.ly/blackflagfam Outro music courtesy of www.bensound.com #blackflagfam #blackflagmedia

Desk Life Survival Tips - Part II

Tracy Beck of Connected PTW and Peter Nelson II are back for part two of our Desk Life Survival series. This time Tracy and Pete go over several strategies that are a bit more conspicuous but you can still stay on your feet. You might get a few interesting looks from your colleagues but you'll feel just a bit more supple. SUBSCRIBE To The Black Flag Channel Here: http://bit.ly/blackflagfam #blackflagfam #blackflagmedia

Desk Life Survival Tips - Part I

Stuck in an office all day? Are you a desk ninja? Haven't upgraded to a stand up desk? Feeling stiff when you finally get to the gym? Never fear, Tracy Beck of Connected PTW and Peter Nelson II are here to the rescue in pare one of our Desk Life Survival series. The two demonstrate several stealthy stretches you can do right at your desk or in your cube without looking "too weird". No excuses to stay mobile anymore! SUBSCRIBE To The Black Flag Channel Here: http://bit.ly/blackflagfam #blackflagfam #blackflagmedia

Bird Dog Row - Resisting Rotation

The Bird Dog exercise is a great tool to teach both core and spinal stability as well as an effective movement to reinforce proper spinal alignment and core recruitment for more advanced athletes. In this segment Pete and Tracy introduce us to a wonderful and unique variation of the Bird Dog by adding resistance to the dynamic movement. Pete articulates the key points of performance to allow us to improve rotary/diagonal stability (resist rotation), and brace the mid-line. Enjoy! SUBSCRIBE To The Black Flag Channel Here: http://bit.ly/blackflagfam #blackflagfam #blackflagmedia