Blake Armitage on Instagram: "Unfortunately last weekend, I had an incident involving weightlifting. My right knee gave out when adjusting the barbell for the jerk, resulting in snapping my patella tendon off the bone. I spent 12 hours sitting in the emergency department before finally getting seen. I then spent the week in hospital, receiving surgery about 4 days in. I am in a full splint for 6 weeks and recovery will take 6-12 months. This means my weightlifting journey is finished at least fo

Blake Armitage on Instagram: "4 weeks 🥲 Time flys. But it also doesn’t. Feels like it’s been forever since I snapped my tendon off the bone, but also feels like I still have forever to go. I still haven’t started rehab, as the tendon is still healing. It needs to be somewhat strong before it can handle some stress. In the meantime, I’ve been struggling with training—specifically progressing in advanced movements. Until I can rehab my knee and somewhat use it, I’m going to specialise in pulling

Blake Armitage on Instagram: "Dips Are S-Tier ✅ Don’t skip your dips 🙅🏼‍♂️, they are important ‼️ Here are 3 reasons WHY you should be doing them: 1️⃣ Cross Discipline Relevance: - Powerlifter use them for bench press lockout - Weightlifters use them for overhead lockout - Bodybuilders use them for chest/tricep development - Gymnasts use them for foundational pushing 2️⃣ Massive carryover: - Anterior shoulder + chest strength - Shoulder extension strength - Scapular depression + control - Elbo

Blake Armitage on Instagram: "Be a Bar Burpee Pro ✅ Efficiency is the key to smooth, effortless looking bar facing burpees! 😮‍💨 Without rhythm, it becomes a mess 🥴 1️⃣ Envision diagonal lines on either side of the bar. 2️⃣ The hand that is in contact with the line is the side you’re jumping to. 3️⃣ Both feet land on either side of the hand. 4️⃣ Pick the hand up as you rotate into it."

GYM JUNKIE by Ali Richardson on Instagram: "A surprise hero wod was thrown at the wodfix crew this evening. Chad 1000 1000 box step ups with a 45 min time cap 🔥♨️🌶️🥵"