WOD 2/17/10

Pull & Burp - Lucky 13

1  Pull Up
13 Burpees
2 Pull Ups
12 Burpees
3 Pull Ups
11 Burpees

-cont'd-

13 Pull Ups
1  Burpee

Don't let your hands tear on the pull ups. Be smart and avoid an injury, so scale if you feel a callous starting to pull loose. Enjoy!

Kudos to The Scott who finished up his 70's Big Quest today. Scott went for PR's on his lifts today and hit even higher PR's than he did a month ago. Scott squatted 405 (up 55 Lbs), Benched 365 (up 35 lbs), Deadlifted 435 (up 10 Lbs), and pressed 235 (up 20 Lbs). Nice work!

Also of note, Jimmy pretty much owns the Deadlift record with a 475 Lb Deadlift on Sunday! Freaky!!

Both guys are on film and I will be working to get some new video footage of the PR lifts out real soon! Awesome work guys - the strength program definitely paid off!!

I will be conducting a CrossFit Fundamentals Class on Saturday at 4 PM for people interested in joining and working out at CFC. The prerequisite being better than average shape and/or some CrossFit experience. If you or someone you know is a regular gym goer and in good shape with no injuries or issues, this is one of the required ways to get started at CFC. The other being the 4 week On Ramp class. The cost is $60 and the class lasts about 3 hours. Please let us know ASAP if you are interested by emailing or calling us.

Continuing education is always a good thing. We spend a lot of time at CFC teaching our clients the finer points of form and function in the hopes that you can spot an error and apply a fix. So with that in mind...

Comments

->stephwalla

Thursday February 18th, 2010 - 1:56 am

"in the first pic, her elbow's are not high enough...elobws should look like the ones in pic #2.....in pic #2 however, her head looks like it is back to far, not inline with the spine, which is NO BUENO!"

->Kaysie from Cameron Park

Wednesday February 17th, 2010 - 9:12 pm

"Where's the a$$ to ankles? I will sound freshman here and say that I don't remember if the elbows are supposed to be high or lower on the front squat, ad I have not really done them...I'm guessing higher??? Her chest is up, so that is bueno."

->THE SCOTT

Wednesday February 17th, 2010 - 8:34 pm

"Well, looks like he's buying ice cream for everyone at his station."

->Buddy Holly from HELL

Wednesday February 17th, 2010 - 8:10 pm

"Look'n good SKY!!! Very svelte!!!"

->rwalker

Wednesday February 17th, 2010 - 6:03 pm

"In the picture on the left she has the bar in a press postion rather than a front squat position. Assuming this is a thruster, she will be pulled forward by being in this position thus not getting the drive off of her heals and most likley having poor form for the entire movement. ( unfortunately I have a habit of doing this very thing). The picture on the left looks good to me, unless the level she is at is her stopping point. It should be below parallel."

->JonR

Wednesday February 17th, 2010 - 12:57 pm

"Check out fellow Crossfitter Sky Conway on TV.

http://www.kcra.com/mostpopular/22587261/detail.html"

->Jennie

Wednesday February 17th, 2010 - 10:41 am

"Tom, Thank u very much for posting those pics and being out there to support us Saturday. Much appreciated! "

->THE SCOTT

Wednesday February 17th, 2010 - 8:55 am

"Tom, sick pics from the throw down...I think my favorite one is the one of Ian."

->Tricia

Wednesday February 17th, 2010 - 8:40 am

"Her elbows are down and her grip is too tight - can't tell if she's gripping over or under handed. Elbows being down will have her pitch forward instead of driving up/ make it hard to keep the chest up. She might ram her elbows into her knees which would hurt on the way down. The tight grip restricts the range of motion for the elbows"

->TomC

Wednesday February 17th, 2010 - 8:34 am

"Howdy Folks,

I have some pictures from the Sactown Throwdown over the weekend. I have a decent number of shots of the Centurion athletes in there. Enjoy:

http://tomcampitelli.zenfolio.com/f562881526

The big problem on the left is that her elbows are down and she is supporting the bar with her hands. On the right, the bar is properly racked. In both pics, her back angle is a little more horizontal than ideal. This may be due to limb length (longer femurs), lack of ankle flexibility, or perhaps too narrow of a stance. Her depth is sufficient to be a full squat, but the bottom of a front squat is often well below parallel.

The front squat is not a posterior chain dominant movement, but an anterior one. The quads are the prime movers during the front squat and leaning forward too much to engage the hamstrings will unbalance the system and cause the bar to get dumped under heavy loads. The torso should be very upright during the movement The hamstring stretch reflex that occurs during the low bar back squat will not really happen during the front squat and the concept of hip drive is significantly less important. The only bounce that will normally occur is when the hamstrings contact the calves at the rock bottom."

->JonR

Wednesday February 17th, 2010 - 8:07 am

"The example on the right is near perfect. If you zoom in on the right picture you will notice that her nose and chin line up vertically, unlike the picture on the left where her nose is in front of her chin. This indicates to me that her neck is slightly extended in the right picture. Her head would be neutral if she were to add slight flexion.
Though difficult to visualize from this sagittal plane view, she will likely need to widen her stance to get a deeper squat.

Just my thoughts!"

->Buddy Holly from HELL

Wednesday February 17th, 2010 - 7:52 am

"Hahahahaha.....Starting Strength, Baby!!!"

->THE SCOTT

Wednesday February 17th, 2010 - 7:51 am

"Ian, thanks for filming all my lifts yesterday. More importantly, thanks for setting us up the strength program and all the support along with it. I am very happy with the results and look forward to putting these gains to use in the metcon WODs. BTW, I used to love Kudos bars...my Mom used to out them in my lunch when I was a kid. LOL."

->THE SCOTT

Wednesday February 17th, 2010 - 7:48 am

"Rob, I would def have to agree you on this...deeper squat and elbows up. BTW, have you been hanging out with coach Glassman lately? Sounds like Crossfit HQ, good stuff."

->Buddy Holly from HELL

Wednesday February 17th, 2010 - 6:47 am

"Oh...she also needs a deeper squat. Yes, parrellel is fine; however, a deeper squat will allow the trainee to get a full extension of the hamstring and abductors. This allows the trainee to get a natural bounce at the bottom of the squat, thus helping with drive up out of the heels."

->Buddy Holly from HELL

Wednesday February 17th, 2010 - 6:17 am

"Well, right off the bat, I can tell you what's wrong...she has no weight on the bar!!!

All kidding aside, both positions are good; however the position to the right possess more of the fundemental skills necessary to properly execute a front squat, clean or thruster. The trainee has the bar resting high on the deltoids, her elbows are high, her head is in a neutral position, she's looking straight ahead, her core is tight (allowing for a straight back), her squat is at parrellel, her feet are at a 30 degree angle and her knees are properly tracking over the feet. And if you look at the bar, the bar is traveling in a vertical line from her shoulders to the heel of her feet, providing her with the proper balance and power output necessary to complete the lift.

Now, the picture of the trainee on the left possess almost all of the same traits except for proper bar position. The trainee's bar is resting in front of her shoulders. This has taken the bar's movement off it's vertical path. This will cause the trainee to have a problem with leaning forward, maintaining balance and obtaining the maximum power output necessary to drive the weight up out of the squating position.

Just a thought...."

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