This just may be the best photo ever taken that involved kettlebells. It was a bit confusing at first, then I saw the chain….now I hope he has a good dentist instead of a good urologist.
Photo lifted from ‘Straight to the Bar‘
Workout: For Time
5 rounds
5-HSPU
10-barbell rolls
15-cleans (115#/93#)
row 250 meters
Our very own Steve Paleo, has started a blog that details his experience with the zone/paleo diets. Although he will tell you it’s a way of life, and he is right if you really want to change your habits and improve athletically you will need to commit to eating healthy. Check out his blog for some great recipes.
Stevepaleo.blogspot.com
Workout: For Time
“Helen”
Another awesome post from the Iron Maven:
The shoulder is a marvelous thing. Designed for maximal mobility for our bipedal, upright selves, it lacks the bony stability of the hip. Thus, it relies on active (muscle, tendon) and passive (ligament, joint capsule) structures around the joint to provide maximal stability with the overhead lifts; there is no ball/socket mechanism to rely upon. For the upper body to receive heavy overhead loads, we need to optimize the shoulder position to support not only the weight, but also put the wrist and the elbow in a strong, safe position. This is especially important in the snatch, with the wide grip.
At a weightlifting meet, you’ll hear coaches yell “push” or “reach” to their athletes. The athlete must aggressively resist the downward forces of gravity and barbell to successfully receive the bar and complete the lift. Many people confuse this aggressive “push” with a shrug of the upper trap. Yes, the upper traps are strong, but we do not want to elevate the shoulder girdle and decrease approximation of the scapula on the rib cage; nor do even want to think we can hold that weight up with upper body muscular strength. We receive the bar at arms length, lock the wrist and elbow in a fully extended position, and maximize contact of the scapula with the thorax via serious isometric contraction of scapular stabilizers. The human body supports the overhead load with the greatest area of bony stability possible, and transfers that force over the entire musculoskeletal system.
The “active shoulder” musculature used by competitive weightlifters is the serratus anterior, the rhomboids and the middle traps. These aren’t big, sexy muscles, like the upper traps are, so it might be more difficult for some of you to see and appreciate what is happening. But these little guys are the muscles you want to engage when receiving a snatch or jerk. These muscles also help the scapula upwardly rotate, rather than elevate, to give the rotator cuff room and seat the humerus in the glenoid cavity of the scapula.
Think of it as supporting the weight from the bottom of the scapula, not the top. Resisting the downward push of the weight with an isometric hold, not a concentric shrug up. Remember, we are stronger eccentrically and isometrically. The only way a human being can support 2-3x bodyweight overhead is to create a platform of maximal musculoskeletal stability, and that means keeping as much of the scapula as possible on the rib cage.
More on the shoulder and proper overhead positioning later this week.
Workout: 5 x 5 Deadlifts at 85% of your 1rm or 5 to 10 lbs. heavier than your last effort
then
50 abmat sit ups with your feet on parallettes
John Larson (aka Jefe) trying out todays WOD. Does it make you feel any better knowing your trainers are actually doing the WOD’s they throw out there for you? Happy Birthday John, you help make this place a lot of fun.
We are going to postpone the BBQ until we get some clear weather, stay tuned for a new date.
Workout: For Time
for 200 meters do the following
10 - DB Push Presses
10 - farmers carry steps
04 - walking lunges
10 - air squats
Hold onto the DB’s through the lunges, set them down and do your squats, pick them up and start over. Do the complex for a total of 200 meters.
The perpetually smiling KC, working out the kinks on some weighted back extensions.
March 14th CrossFit Santa Cruz is hosting a 1 day seminar with none other than KSTARR, the seminar will cover the frequent subject of “training the injured”
Workout: For Time
30-20-10 Thrusters (m,45#-75#-95#)(w,33#-53#-73#)
30-40-50 ball toss sit ups (use heaviest ball you can handle up to 12#)
run 400 after each round
Great job by everyone today during ” The CrossFit Total”. There were alot of PR’s today and you all should be proud for giving the extra effort on your lifts.
Post your PR’s in comments.
Workout: total weight
for your best of the 3 lifts
Back Squat - Standing Overhead Press - Dead Lift
Mark,Paige and Gina working on their ring dips during the Tues WOD.
“The rings are inherently stable objects, they only become unstable when we touch them or try to support ourselves on them. As such it takes an incredible amount of muscle recruitment to maintain the rings in a semi stable state.” -
paraphrased from Coach Glassman.
WOD - For Time
20 reps each of the following exercises
walking lunge steps ( 10 each leg ) - pull ups - box jumps - double unders- ring dips - K2E - kettlebell swings - ball toss sit ups - DB hang power cleans - back extensions - wall ball shots - rope climbs>>>>>>>>>>>>>>>>>>>>
just kidding it’s only 2 rope climbs
April 25th CrossFitNSC will be hosting it’s first annual Firefighter Fitness Challenge, the event will be a fundraiser for Lucille Packard Childrens Hospital. Departments from all throughout Santa Cruz and Santa Clara counties are invited. Email info@crossfitnsc.com for more details.
So I guess the hints the other day were a little bit too obscure. The first photo was done by a well known and respected artist from SAN FRANCISCO called Twist. The video was of some guys CRIP walking = The San Francisco Crippler
Workout: For Time
The San Francisco Crippler
back squat 225# 30 times then row 1000 meters
What do the following picture and video tell you about Monday’s WOD?
Google is your friend.
Workout: From Jeff Hughes at CrossFit Orange County
8 Tabata rounds for each exercise
DL
Power Clean
Front Squat
Push Jerk
95#/63#
The am crew keeping it together, Shin to chin - high and outside, adhering to proper technique is the most important element to injury prevention.
Thurs WOD - for time
run 400
3 rounds of 12-SDHP/10-ring push ups
run 600
3 rounds of 12-SDHP/10-ring push ups
run 800
FRI WOD-
on the minute for 5 minutes 1 snatch and 1 pull up ( choose a pull up that will present a challenge i.e dead hang, L, bar MU)
add weight every 5 minutes and repeat for a total of 15 minutes