WOD 1/30/12

20 Calorie Row
30 Burpees
40 DB Ground to Overhead (35/25)
50 Toes to Bar
100 ft Overhead Plate Lunge

A fave - Enjoy!

Please help keep the gym clean with Post WOD clean up. That means putting bars, bumpers, bands and other equipment away, as well as cleaning up water bottles and sweat towels and keeping the bathrooms clean!

You will all notice there are now stack of bumpers in between the power cages on the floor. This will hopefully make life easier than trucking them across the floor over and over. Take note that the stacks are 8 plates high in each of the weights and stack them accordingly. The old stack by the back door is 10 plates high, so please stack them accordingly and in the proper piles. Thanks!

The SacTown Throwdown is upon us within the next two weeks. CFC will be fielding an Open Team (Toby, Josh, Tianna, and Kendall) and a Novice Team (Cyrus, Eric, Alyssa, and Kayla). Come out and support them onboth days of competition at the Placer County Fairgrounds. Spectator tickets can be purchased through the STTD website, found in our NEWS section.

WOD 1/28/12

5 Rounds

5 Deadlifts (95/65) or (115/85)
7 Hang Power Snatches
9 Overhead Squats

Put it together and you are snatching!

WOD 1/27/12

5 Rounds

10 DB Power Cleans (55/35)
12 Knee To Elbows or Toes To Bar
200m Sprint

WOD 1/26/12

STRENGTH

Bench Press 5x5 w/ 10 Push Ups (immediately following bench press)

METCON

25 Pull Ups
50 Burpees

 
The Push Up - It should not be as easy as you think. If done properly, the body from the waist up receives a healthy dose of work that takes no technology or fancy stuff. It just takes attention to detail and full ROM.

Kendall (above) is in a great position. Her head is neutral, the arms are at full extension, which causes the small subscapular muscles and shoulder muscles to activate as the scaps extend across the back, and the body is in a solid, rigid plank position with the head, shoulders, hips and feet in a line together. The movement, if done to full chest-to-deck bottom and extended top position, provides exceptional stimulus for the chest, the shoudlers, the triceps, and the back. But, get this, it also can also be of benefit to the midline since holding a perfect plank is an isometric contraction that places stress on the muscles of the abdominals and lower back. In CrossFit you will find that the "core" is always under tension and working, despite what you think.

The big faults seen are lack of bottom and top ROM and a sagging midline. The lack of ROM cheats the movement and subsequently doesn't carry as much benefit over to the muscle groups that would be affected if done correctly. The sagging midline issue places stress on the discs within the lumbar spine as the lower back goes into hyperextension and squeezes down on things that don't want to be squeezed down upon. If you feel your hips sagging, you should think about keeping them in line with the shoulders and feet and/or raising them up from the ground first, so they "beat" the movement of the shoulders. Chances are the timing will be right and they will stay in line with the shoulders and feet as you cue yourself to engage the midline and drive the hips up a fraction of a second early. If it really starts going to hell, then rest and recover for a second and go again, or go to the knees so the lever is reduced and the midline can be maintained.

While I like the Chest-to-Deck, Hands-Off push ups a lot (since you can't cheat the ROM) the big issue seen there is that the movement turns into something resembling a third world, one man floor porno, and/or athletes break contact with the ground at the toes, which rolls them onto their thighs, and the movement looks like you are trying to do the "centipede" at the local breakdance contest. I've heard that the rocking motion speeds up things a bit (and that may be true) and that the toes do break inadvertently from time to time (again true), but in the end you should be fighting for proper movement and ROM under the most tension possible to elicit the most gains from your movements. If the toes are breaking contact all the time and you don't know why, it's a sagging hip issue. Use the hip timing cue above, contract the midline and things will stay intact.

Poor movement is precursor to a blunted adaptation. It may be faster, but if you cheat the movement or do it sloppily for the sake of speed, then when it comes time to perform in the real world, in a life or death matter, your body will not understand the requirements of full ROM and proper movement patterns when it's really needed. We train for fitness, for health, for fun and for life. Your workouts must be done in preparation for those points and it comes down to things being done properly.

WOD 1/25/12

15m AMRAP

10 DB Snatch (per side) (35/25)
20 Squats
400m Run