The 2019 CrossFit Games Open series is officially underway! And if there's one thing the CrossFit Open is showing the 46 participants who registered at our gym is that we can ALWAYS improve. In the first Open workout, we were asked to perform a grueling 15-minute circuit of wall-ball shots and rowing. Although the movements didn't require a lot of skill, the simplicity of the workout didn't allow for much rest. To me, this workout was a test of mental toughness. The goal of the Open has always been to EXPOSE WEAKNESSES. In the second Open workout that we completed this [...]
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So far Mario Ashley has created 125 blog entries.
This might sound illogical for you to hear the first time but from a squatting perspective, you don't need your hands at all. In fact, the bar is not something that we're supposed to hold on to, but instead is something that becomes a part of us. We grip the bar with our palms as a necessary by-product of having upper body limbs attached to our body. Which is why you need to become more like Frankenstein. https://www.youtube.com/watch?v=01pnr_fpUHU FRANKENSTEIN SQUATSThis exercise is a great self-awareness drill to help athletes understand how important full bar contact “up and over the anterior shoulder” [...]
If you asked me 15 years ago what I thought I would be doing with my life, there is no way I could have predicted my current career, my family of four that I adore and love so much, and the people I get to work with and coach on a daily basis. Because at the moment in my life nothing even remotely resembled my current life. So when I tell you I wake up every morning and go to bed every night counting my blessings. I'm not being sentimental. I'm just being completely honest with you. In my late teens-early [...]
One of the hardest concepts to grasp when learning how to push press and push jerk is how to perform the beginning and middle portion of the lift with legs and hip ONLY. I tell my clients that I wish that we all had X-ray vision so that we could actually see how much energy is being used by the lower body with little to NO assistance from the arms. It's almost as if the arms don't exist during the "dip and drive" phase of the push press and push jerk. In fact, the only time my arms do any work [...]
For some reason, as soon as we ask a strong and athletic individual to wall walk backgrounds they become completely uncoordinated and discombobulated. In this video, I explain a few tips that can make you more effective and efficient walking upside down against the wall, especially under duress. https://youtu.be/EI_LgmXEgEQ Via Naples Strength & Conditioning Youtube What's the best way to coach it? 1. Start at the bottom of the push-up position 2. First, come to a strong rigid plank position 3. Take the biggest first step you can make with feet above your hips and ball of the foot against a [...]
I wanted to share why we started offering allergy testing at our facility last year and why this could be a great way to add an extra revenue stream into your gym while adding more value to your members. MY STORY Before going on a diet last year I wanted to see if there were certain foods I may be allergic or intolerant to. I was already suspicious of foods that upset my stomach but I wanted confirmation. After much research on the various types, I found a company online that offered allergy testing at an affordable price. When I got [...]
The Overhead Press is a full body, compound exercise. Your shoulders and arms press the weight over your head while your legs, lower back, and abs create the base for heavy loads. Unfortunately, in my experience, this movement is commonly performed incorrectly by athletes with overdeveloped chest and shoulder muscles and a dreadful lack of flexibility. As you can see on the image to the LEFT this leads to a compromise to the front rack position and a hip that is too far forward (eventually compromising the low back). One of the best drills you can perform for yourself and your [...]
There are TWO main concepts to proficient doubler under which include: Efficient wrist rotation Proper landing mechanics. These drills specifically and drastically improve wrist rotation. Video analysis is the best coaching tool for correcting errors in the double under. "The video become their mirror." EXPERT TIP: Spending a little extra time filming athletes perform double unders and playing it back in slow motion allows the athlete to visually see these flaws in real time. -Mario Ashley Over many doubles, his shoulders and stiff elbows begin to take over. I tested his doubles by asking him to perform as many as he [...]
My memory during his prison years are very blurry. Fortunately for me these weren’t years I prefered to recall. Most often dad would call us Collect. Mom would ignore many of his phone calls over the years she said it “cost too much money”. When we did talk there wasn’t much to say. I was too busy doing what little boys do with too many sisters. Playing outside. I would do anything to get away from all that fingernail painting and dress up games most of my sisters liked to do. Dad’s common source of communication was post cards. I always [...]
Whether we realize it or not, we are all chasing happiness in one form or another. Think about this for a second...What are the most common New Year Resolutions? "I want to lose weight.""I want to exercise more.""I want to save money." The list goes on and on but the thought process remains the same. We believe by achieving these goals we will become happier individuals. "I want to lose weight" because losing weight will make me happy."I want to exercise more" because it will give me more energy which will make me happier. "I want to save money" because if I [...]