WOD-
Heaving Snatch Balance work for approximately 15-20 min
Then...
"Jeremy"
21-15-9
Thruster (95/65#)
Burpee
Post time and weight to comments.
Sunday, January 16, 2011
Thursday, January 13, 2011
Uneven Grace
Last night we got into the discussion of why bare feet is better than wearing those cushy Nike Shox when weightlifting. So I wanted to repost an old blog reiterating what we talked about....
When we coach heavy strength days, often times we will tell people to take off their shoes. Footwear or lack thereof is a valuable tool for optimizing workout performance. Why? Our response is to 'get back to nature and get rid of the cushy padding that makes you wobbly.' But, being a teacher, I can best explain this through Newton's third law of motion: "for every action there is an equal and opposite reaction." So, think of it this way, while you stand on the ground, you are pushing down on the ground and in return the ground pushes back on your feet. Following me so far? So to optimize our lifts while we are working out, we want to get back as much as possible of that energy back. More energy returned equals a stronger lift.
This in turn leads us to the second use of physics; harder surfaces and materials transfer energy better than softer, cushy surfaces and materials. So, think about it, when you are standing on the hard ground in cushy tennis shoes, there is a larger buffer that will absorb the transfer of energy. Whereas, barefoot, there is no little to no buffer for the transfer of energy. Not to mention that lifting in bare feet helps to create stability and flexibility in some joints and muscles. Lon Kilgore and Mark Rippetoe argue this point by stating that "there is an increased chance for a balance or stability loss-induced injury while lifting heavy weights, since perfect balance cannot be assured on an imperfect surface". Bare feet bring more stability and increased force transfer, which yields stronger lifts. So, take those shoes off during heavy lifting days!
WOD-
Squat Clean 3x3
Then....
"Uneven Grace"
When we coach heavy strength days, often times we will tell people to take off their shoes. Footwear or lack thereof is a valuable tool for optimizing workout performance. Why? Our response is to 'get back to nature and get rid of the cushy padding that makes you wobbly.' But, being a teacher, I can best explain this through Newton's third law of motion: "for every action there is an equal and opposite reaction." So, think of it this way, while you stand on the ground, you are pushing down on the ground and in return the ground pushes back on your feet. Following me so far? So to optimize our lifts while we are working out, we want to get back as much as possible of that energy back. More energy returned equals a stronger lift.
This in turn leads us to the second use of physics; harder surfaces and materials transfer energy better than softer, cushy surfaces and materials. So, think about it, when you are standing on the hard ground in cushy tennis shoes, there is a larger buffer that will absorb the transfer of energy. Whereas, barefoot, there is no little to no buffer for the transfer of energy. Not to mention that lifting in bare feet helps to create stability and flexibility in some joints and muscles. Lon Kilgore and Mark Rippetoe argue this point by stating that "there is an increased chance for a balance or stability loss-induced injury while lifting heavy weights, since perfect balance cannot be assured on an imperfect surface". Bare feet bring more stability and increased force transfer, which yields stronger lifts. So, take those shoes off during heavy lifting days!
WOD-
Squat Clean 3x3
Then....
"Uneven Grace"
Tuesday, January 11, 2011
CROSSFIT TOTAL
A good summary on todays WOD can be found at the link below. It's short and gives you an idea of what to expect and what to google on your past lifts to have a successful CFT today.http://journal.crossfit.com/2006/12/the-crossfit-total-by-mark-rip.tpl
WOD~ "Crossfit Total"
Back Squat
Shoulder Press
Deadlift
Post total to comments.
Sunday, January 9, 2011
Thursday, January 6, 2011
PRville in here!
Some major PRs happening in the little garage this week! Topping the list is Jamey, who pulled 380# on his DL.... way to go! Irene PRed too with a pull of 200#. Everyone did an outstanding job! We are building some athletes in here!WOD-
30 handstand push ups
30 handstand push ups
40 pull ups
50 kb swings
60 sit ups
70 burpees
***Time limit 25 min****
Post times or how far you completed to comments.
Tuesday, January 4, 2011
WELCOME!
New member, John, grinds his way through an OHS and burpee box jump wod. Tough one on the wrists, but he is a natural athlete and will develop the mobility in no time! At least he is smiling... or that a grimace??? ;) Way to go John and welcome to our little gym!
WOD-
You have 15 minutes to reach your max one rep deadlift.
Then...
3rounds:
15 DL (60% of your 1 rep max)
20 Pull ups
Post weight sets and rounds to comments.
***Sorry for the error in the first post. I shifted some wods around and forgot to change the blog. :) ***
Sunday, January 2, 2011
It's a New Year!
It's a new year, a new beginning... a great time to set new goals and work to achieve them. What is your goal for this year?
WOD~
FS 3x5
Then...
15-12-9
OHS (95/65)
burpee box jump
Post weight sets and time to comments.
WOD~
FS 3x5
Then...
15-12-9
OHS (95/65)
burpee box jump
Post weight sets and time to comments.
Subscribe to:
Posts (Atom)
