Positions:

Everything in Crossfit is about getting into a good starting position. I like to think of it like this. In a movement you have a starting position and an ending position. If your starting position is messed up it automatically puts you in a position to perform the movement wrong.

So why am I bringing this up???

Well, there are really only two causes why I can think someone would be in a bad starting position.

1) They don't know the right position

2) They have not developed the ability to get in that position (strength, balance, flexibility, etc.)

For most of you, if not all of you the second reason applies.

For me: It is my flexibility. I literally do not have the ability to get in several proper positions due to my lack of flexibility. Take for example the snatch, in the snatch I can not maintain a good starting position (chest up, tight back) due to my lack of flexibility. Granted there may be some strength issues going on but I think flexibility is more likely.

The reason why I am bringing this up is because I have found that some of you have terrible flexibility and I believe we need to spend more time focusing on our POST workout.

What I want your Post workout to be:

Rest, relax, drink some water

Get on one of the foam rollers and roll out SLOWLY! I have handouts on how to do this

before or after rolling out Static Stretch

Unfortunately due to our long warm ups and technique work we are really never left anytime to do this as a group. I encourage each of you to stay for a few minutes after class to stretch and roll out.

This is a picture of the handout I have available

 

Workout for Tomorrow:

Deadlift:

10 Reps at 60% of 1 rep Max

20 Reps at 50% of 1 rep Max

30 Reps at 40% of 1 rep Max

Partner up with someone, the only rest you get is the amount of time it takes the other person to perform each set. You get to take this rest in between 10,20, and 30.

Recover

Max Rounds in 4 Minutes of:

10 Chest to Bar Pull Ups

10 Push Ups

10 Sit Ups

Rest 30 seconds and repeat for a total of 3 rounds

 

Recover

If getting ready for the sectional only:

Tabata Row : Goal is over 1000 meters, totally doable!!!!

 

The way you should have looked like after the sprints today!!

 

Comments

[Sal]

I'm all for stretching after our workouts to improve our flexibility.

[Mike S.]

Love it. I know you give me a lot of grief about stretching for so long after workouts, but it helps!

[Dave M]

When is the sectional and where? You got details I don't know about Jason?