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Coaches Corner – The Front Rack with Coach Eric

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All, see below for Coach Eric’s blog and video. Click on the link at the very end entitled “frontrack”

Hi all! This is the first of many blogs I will be writing for CFK. My hope is to educate you how to improve your longevity for activity by optimizing mobility and stability of various joints and muscle groups.

We will also focus on movement correction to decrease risk of injury and improve your form with various CrossFit exercises. For those who still have not met me, I am the newest coach at CFK. I have been coaching Crossfit for about 5 years. Before becoming a coach I had been using the Crossfit method for training for about 4 years, first in my parents garage then at my first official Box in Charlestown on the 7th floor of an old warehouse building. I have also had the pleasure of working as a personal trainer when I was in college. I also interned at Boston College as a Strength and Conditioning Coach and worked with all of their athletes. Currently, I am a coach and also a physical therapist working with various populations. I am really hoping my experience and education can help the community at CFK.

This week I want to give you a few tips on how to improve your front rack position. The front rack position is used when front squatting and when catching a clean. This position can be very challenging for most because it is not a position the body has to assume very often in everyday life. Our jobs and lives can often put our bodies in less than desirable positions causing our posture to suffer and our range of motion to decrease. These posture and range of motion limitations can seriously affect our ability to assume proper positions when hanging with your peeps at CFK.

The front rack requires a lot of mobility in the thoracic spine, shoulder, elbow and wrist to perform correctly and without pain. I am sure many of you have experienced the pain and frustration of trying to get in this position during a workout. I hope the following mobility exercises can be used by you to help improve this position and make front squats and cleans more enjoyable. Please remember to make body tissue changes; these exercises must be performed consistently to see a long-term change. If the front rack position is difficult for you, I recommend performing the following before any days with front rack position exercises. Come into the gym early to perform them, but also ensure that you are performing them at least three times per week to produce significant change. I recommend holding these positions for one minute each side for multiple reps if you can, but also test and retest your position to ensure you are making changes.

Please enjoy the following video with a description of how to perform two of my favorite mobility exercises. Last bit of information, this will be uncomfortable but if at anytime you feel numbness or tingling stop immediately!

If you are interested in some personalized mobility, stability, skill training or a good old-fashioned goal oriented program, I am available for one-on-one sessions to help you meet your goals. Email me at


“Wallballs for Taé” – Thursday – 12/15

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1. Strict Press
2. Push-press

12 Minute AMRAP
10 Deadlifts (225,155)
20 Wallballs (20/14)
60 Double Unders

Level 2- (185,125), 30 Double Unders
Level 1- (135,95), 90 singles


OLY Class **6:00 PM Only**

Warm up
2 rnds
Snatch grip
10 strict press
10 push press
10 push jerk
10 split jerk
Thoracic stretch
2 rnds
1rnd w/out bar 1 with bar
10 squat
10 jump squat
10 snatch grip sotts press

3 sets
2- squatting quad muscle snatch
2-squatting quad power snatch
2-squatting quad squat snatch

Snatch doubles
1 power snatch + 1squat snatch
Squat snatch singles
80% x2

snatch deadlifts (heavy)/ snatch rip bent over row

15 min amrap
10 heavy back squat
10 single arm alternating kb squat snatches
10 kb double arm ohs

Holiday Giving – Your Help

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With the holidays in full-swing, we are reaching out to ask for your help. Every time CFK puts out to work on a charity, you all answer the bell in a big way. And we’re hoping you do it again over the next couple of weeks!

We are working with two of our members to donate to two separate charities:

1) Kristen K. is spearheading and effort to provide gifts for boys and girls ages 12-18. These are families from the Brockton area that are in need of help with Christmas gifts. The older kids are more difficult and less appealing for people to adopt….which is where we come in.

If you would like to help, please bring a gift to the gym by December 18th. Kristen will bring in a box for the gym, and items can be wrapped or unwrapped. Books, gift cards or any item that would be appropriate for that age group are greatly appreciated.
2) We are also working with Sandy’s agency, called Father Bill’s & Mainspring, who are dedicated to preventing and ending homelessness in southern MA. Sandy will be bringing in a box for donations. This organization is interested in any toiletries we can provide (soap, toothpaste, razors, toothbrushes, shampoo, etc). For all of you travelers, got any travel size things to give? We’ll take it.

Also, this time of year brings a HUGE need for socks, hats and mittens/gloves.
For any of you willing and able to give, especially during this time of year…THANK YOU for your generosity. Let’s see how much we can help those who are less fortunate than we are!

Thanks everyone,