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Lake George CrossFit is more than a gym; it is a friendly and encouraging community of members achieving their fitness goals.

By our gym catering to no one, we cater to everyone. We have members ranging in age from 14 all the way to early-70’s.

Stay tuned for announcements. Our members are high school and college students, working professionals, busy moms and dads, and retirees. Home page for Lake George Cross Fit. Take some time to look around our website, however, the only true way to understand CrossFit is to experience it yourself. Everyone starts with a complimentary assessment training session. We invite anyone interested to come in to find out first hand why the quality of the coaching and programming provided by Lake George CrossFit separates us from the rest. Contact us to schedule your free introductory assessment session. The purpose of our assessment is educational for you and informative for us. Expect to learn about what CrossFit is, discuss your fitness goals, explore your workout history, and finally participate in a brief CrossFit workout. After your assessment, you can choose to come to any of our classes. These classes are 60 minutes in length and run six days a week. Group classes provide an excellent mixture of individual coaching and group motivation. Our members get to know one another and make coming to class fun. Please check our schedule, rates, and FAQs. This should help to answer any basic questions you have about CrossFit and our facility. It’s time for our annual Murph Challenge event and this year Lake George CrossFit has become an official host of the The Murph Challenge! A cool feature of doing The Murph Challenge at an official host site is that you’ll have the opportunity to see where your Murph time stacks up against all other participants from official host sites. Also, all the donations will go directly to the scholarship fund established in his honor. Please get signed up ASAP by going to the official Murph Challenge website and make sure to list Lake George CrossFit as your affiliate! This year with your registration you will receive a Murph Challenge t-shirt or tank top via Forged clothing. There is a small fee for registration but your t-shirt is included. We will not be asking you to raise any other funds. If you would like to donate additional money, we will be more than happy to direct you through the proper channels. If you are not familiar with Lt. Michael Murphy, please take a moment and read the link provided. Here are some important details you’ll need to know to participate this year: Where: Lake George CrossFit When: Saturday, May 30th at 9am (because so many people are out of town at the CrossFit regionals we will have it this week to maximize participation) The Workout: MURPH 1 MILE RUN 100 Pull ups 200 Push ups 300 Air squats 1 MILE RUN (20 lbs weighted vest optional) Or you may choose to do: MINI MURPH .5 MILE RUN 50 Pull ups 100 Push ups 150 Air Squats .5 MILE RUN You also have the option of teaming up if you feel the workout is too much for you. Finally, the Murph Challenge should be finished around lunch time. Plan to celebrate and honor our American Soldiers afterwards with a good ‘ole BBQ. In order to feed all the hungry CrossFitters we ask that everyone bring something to share. We will have a sign-up board to help us stay organized!

Improving T2B

Some common problems I see with toe-2-bar each week are that members have not developed the prerequisite strength to kip T2B effectively, losing active tension while bringing your feet down from the bar, and not understanding the relationship your chest, hips, and feet should have to the bar in order to effectively perform the movement. Prerequisite strength: as with every CrossFit movement there is a progression to being successful. Strength should be built through a strict range of motion before adding a kip to the movement. While it may be an aggressive prerequisite for kipping T2B, I feel if you have 5 consecutive strict reps that learning to then kip the movement will be much easier. I commonly see frustration in the gym from people trying to kip movements that they cannot perform strict for even one rep. Get strong by doing the movement strict and then develop the skill of kipping; don’t think of kipping as a shortcut to do a movement sooner. Active through the entire range of motion: when kipping a T2B getting your toes to touch the bar is only half the battle. I frequently see people swing their feet up to the bar for a successful rep only to allow their bottom half to drop like a sack of potatoes on the return back down. This turns your kip into a swing and nullifies any efficiency you could hope to have in the movement. Instead, once your feet reach the bar you must actively bring them back down through the same path they went up. The entire movement is active on your part, there is no passive portion where you are taking a break. Relation of chest, hips, and feet to the bar: there is a reason we practice our hollow and arch positions each week as they are the building blocks for kipping T2B. During effective T2B in the bottom position your feet are behind the bar and your chest is in front of the bar. Conversely, in the top position your chest is behind the bar while your feet are in front of […]

Front Squat Grip

How many fingers should be on the bar when you front squat? The answer depends largely on your flexibility. When new members start front squatting I assess their mobility restrictions and often tell them to use a two finger grip when front squatting. This allows elbows to be in good position and to get the bar on their shoulders instead of in their hands. However, I also tell new members, while I tell you this is correct today I reserve the right to tell you something different in 30, 60, or 90 days. This is because learning with two fingers may be the easiest but it doesn’t mean it’s the best way to hold a bar when front squatting. As seen in the pictures above of world class weightlifters, Mattie Rogers and Dmitry Klokov, actually having a four finger grip is something you should aim for. This is because you want to activate your thoracic spine musculature when front squatting as much as possible. You don’t often miss a front squat because the weight is too heavy for your legs to squat. If we put the same weight on your back, squatting it would be no problem. The issue is losing your posture and leaning forward; the bar moves too far forward of your center of mass and you miss the lift. Activation of your thoracic spine musculature helps to maintain your upright posture. If you have been a two finger gripper for a long time I can promise you this change will feel odd. However, if you have the flexibility to grip the bar across your calluses for the entire movement I highly recommend making the change to improve your front squat long term. If your flexibility limits you to two fingers that is okay but please realize you should be improving your mobility and striving to improve your grip. Watch the following video from former Olympic gold medalist, Aleskey Torokhtiy, for a brief discussion and demo of the front squat. Make sure to turn the subtitles on!

Holiday Hours

Just a reminder on the holiday hours that were posted at the gym: Sunday: 9:00 AM: normal CrossFit class 10:00 AM: Strongman Class Monday: 8:00 AM, 10:00 AM, and 5:30 PM Please plan accordingly!

Tips on double unders

When double unders are done correctly they look so easy but if you don’t have double unders they might be the most frustrating movement we do in CrossFIt. For those of you that don’t have them yet please don’t quit and automatically do single unders every workout. While it can take a long time to understand the movement and get the timing down, I do feel everyone is capable of doing doubles. While I won’t name names there are some great examples of people in the gym that had to work on doubles for a long time but now do them regularly in workouts so don’t give up! Keep in mind like most movements we do there is a progression to achieving them. Double unders are no different, the obvious prerequisite to double unders are single unders. However, these singles must be smooth, not take much effort, and the technique must be highly repeatable. If you can’t do 100 consecutive singles staying in the same place with your eyes closed (literally…it helps you feel the weight of the rope and its location in space) and finish with little to no fatigue you need to keep practicing singles before worrying about doubles. However, if you are ready for double unders I have bad news for you…there is no magic trick to doing them. The people in the gym with the best doubles have simply practiced and continued to refine their technique. My most important tip is to make your process very repeatable by minimizing wasted movement. The jump for double unders must be vertical, no donkey kicking and minimize any piking. Keep your elbows very close to your ribcage which keeps the rope the proper length. Your hands should be slightly in front of your body. If your hands drift behind your midline you are pulling the rope into your feet, conversely if your hands are too far in front of your body the rope hits the ground in front of you and bounces into your feet. If your elbows drift away from your ribs you are shortening the rope and […]

The Dirty Dozen

With January quickly approaching with it often comes a new outlook on your diet. Most people know that they should avoid over consumption of pesticides or other harmful chemicals, however, eating only organic foods can be cost prohibitive. I want to help by highlighting the “Dirty Dozen” which are the 12 most contaminated and the 12 least contaminated fruits and vegetables. While I won’t say that having an organic apple versus non-organic will have a direct impact on the way you look; over time it will reduce the number of chemicals you are needlessly exposing yourself to and the potential health benefits of that are fairly obvious. In a perfect world most LGCF and CF12866 members would buy organic everything. However, for most this isn’t realistic so this list can be used when deciding between two common organic foods. I understand the holiday season is very difficult to eat well during; do your best but start making your plan for the new year so you can hit the ground running! 12 Most Contaminated Peaches Apples Sweet Bell Peppers Celery Nectarines Strawberries Cherries Pears Grapes (imported) Spinach Lettuce Potatoes 12 Least Contaminated Onions Avocado Sweet Corn (frozen) Pineapples Mango Asparagus Sweet Peas (frozen) Kiwi Bananas Cabbage Broccoli Papaya If an “organic lifestyle” is important to you please educate yourself on what organic is and is not. What does organic mean? Does organic mean pesticide free? List of allowed and prohibited substances in organic foods

World Weightlifting Championships

Olympic lifting is a staple of our programming and I don’t see that changing. Clean and jerks and snatches improve your speed, strength, power, coordination, mobility, agility, endurance, balance, and accuracy. I’m sure I can come up with more but you get the point. While the people in the gym that really love these lifts probably already know this but the Weightlifting World Championships are this week and they are being held in Anaheim, California. The event being held in the US is a nice perk because the pacific time zone makes the action much easier to follow than when the event is held on the other side of the world. While I understand that watching this event is like watching Lebron James play basketball or Serena Williams play tennis and that our skill sets don’t exactly translate to what we are seeing. It’s a great opportunity to learn about the sport and the lifts. I know every time I watch a live event streamed I pick up at least one thing I didn’t know from the announcing team.  The links below bring you to a couple websites so you can stream the event live, get an official start list for anyone you may want to follow, and a list of the USA Weightlifting team members there participating STREAM THE EVENT START LIST USA TEAM MEMBERS

Improving your rope climbs

A quick technique note on improving your rope climbs! To improve your rope climbs consider the following tip to get a more secure hold with your feet and therefore take the onus off of your arms. When scooping your bottom foot to create a foot lock simply continue the bottom foot over the top and step on the forefoot of the other foot. The first picture shows the very common but not as secure foot lock used in the gym. However, the second picture shows the foothold with the scoop foot over the top and on the other foot. This foothold is more secure and will not require more time on your part. After getting used to the change you should expect rope climbs to be less fatiguing on your upper body. Also check out this short video from CrossFit games competitors, Matt Chan and Spencer Hendel, explaining how to properly secure this foothold.       


Lake George CrossFit

Lake George CrossFit is more than a gym; it is a friendly and encouraging community of members achieving their fitness goals. By our gym catering to no one, we cater to everyone. We have members ranging in age from 14 all the way to early-70’s. Our members are high school and college students, working professionals, busy moms and dads, and retirees.




238 Bay Road
Queensbury, NY 12804