Tomorrow we will be adding our 9:00am class, please come on by if you would like to have this class get on our schedule for good.

   

  

Secondly....QUICK QUESTION:

  

 

How would you guys like to not have a 6am or 7am class in the morning but instead have a 6:30am daily????

  

 

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A few words about today's workout. Some of you may have noticed that it was slightly "easier" than most of our workouts.

 

My first response is: If it's easy.....go faster.

 

My second response is that today's workout wasn't so much designed to kick your butts but instead determine if their was a weakness that you needed to work on. 

 

Check out the pic below....this morning and for the rest of the day half of the guys in every class used just the bar for Overhead Squats. I bring up the guys because it was mainly the guys who 10 Minutes before the same guys were lifting 250lbs on their backs, all of a sudden 45#'s seemed like an entire bus over their heads. The reason is a lack of mobility, this is something I want to point out and continue to work on. Most of the guys today were so tight in their shoulder's that they can not keep the bar planted over their frontal plane aka (middle of foot). Having the bar go forward of this point or way back is detrimental to the movement and almost impossible to lift any type of large load. As the athlete descends into the squat almost everyone's chest slightly drops forward (forward inclination). When this occur's those individual's with good mobility can keep the bar back while their chest drops and over their frontal plane. Those with poor shoulder mobility can not keep the bar back and therefore put themselves in a more challenging position to lift large loads. 

     

So thats the issue...how do we fix it?

   

1) Overhead squat with light loads maybe even a PVC pipe daily

2) Perform shoulder mobility work daily, especially post workout

3) Open up your grip wider...this won't solve your issue but will defenitely help out.

 

The 4:30 crew actually had a good amount of guys in it that were able to perform the movement with 95#'s. This is not to say that the morning, afternoon, or evening classes didn't. I just happened to snap this shot. This has came for most of them through time and practicing the movement for the last year or two.

  

  

Workout for Tomorrow:

     

    

Let's go with a classic Crossfit Benchmark workout tomorrow:

   

   

THE FILTHY FIFTY!!

   

For Time:

   

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees 
50 Double unders

      

You can start with whatever you want....the only rule is that you have to finish with Burpees and Double Under's.

  

    

Comments

[Jacob]

I think cutting the 7am would be a poor choice.

[Jason Khalipa]

It's not so much a cut, its more of a relocation to 6:30am.....

[AZ]

Jason: I really appreciate your analysis of today's workout - specifically pertaining to overhead squats.

While I was doing today's workout I kept thinking to myself: "How on earth could I do such heavier loads during back squats and I feel like I have the weight of the world crashing down on my shoulders just trying to keep the measly bar level over my frontal plane."

This is where the Crossfit core value of constantly varying exercise really shows its importance. I for one will follow Jason's advice and do a little extra work on shoulder mobility and overhead squats with the pvc pipe.

[Bob]

I'd be ok with 6:30 instead of 6...

[Craig]

One thing I noticed with yesterday's WOD (and something that also happened to me briefly in the on-ramp class) is that my hands and forearms went numb after doing overhead squats. In the on-ramp, the numbness went away fairly quickly, but it lasted for hours after yesterday's WOD (actually I'm still feeling it).

I did a bit of research online this morning, which actually pointed me to a few cases that seemed similar to mine. It seems that I may have impinged a nerve or something, and the reason may have been bad form or bad posture in general life. In most cases the advice seemed to be "don't do OHS anymore", or some variations of "fix your everyday posture" and various mobility exercises/stretches that I've never heard of.

Has anyone seen this effect before that may have tips they can describe in the class format or point to with video?

[AZ]

Craig,

How much weight were you lifting on the overhead squats?

I'm a relative new-comer to Crossfit so please take my comments with a grain of salt and definitely follow up with one of our trainers about this issue.

I think that as beginners, there are exercises that we are not used to and that we really need to work on having good technique before we try lifting heavy weights. So as Jason mentioned in his post above, we really need to work on our shoulder mobility and getting used to the overhead position by way of doing overhead squats with a pvc pipe if we have to. Once we get really comfortable at doing high reps with the pvc pipe, we can move to the metal bar. Hopefully just the pvc pipe and eventually the metal bar do not cause numbness for you and help you develop your technique and the necessary stabilizer muscles and eventually you can scale up your overhead squats to do heavier weights.

AZ

[Nicholas Hendricks]

Hey Craig,

Most of the advice out there on the web is complete garbage. If something hurts or doesn't feel right, ask the trainer for advice and/or a substitution exercise.

When I first started CrossFit, I wasn't able to do push-ups on my hands due to bad tendinitis/swelling in my forearms from years of typing at the computer, so I did them either leaning against a boxjump or on my fists. After about 3 months of doing crossfit 2-3 times a week, I was finally able to do push-ups 'normally' on the ground. I credit the CrossFit exercise's for fixing alot of the issues I had from working on a computer all day for so long. My posture is better and neither my forearms or neck ache anymore at the end of the day.

Nick

[Ross]

I know I don't curerntly attend the 6 am class, but it will be my regular in a few weeks. I'd have trouble going to a 630, but 6 am would be perfect.

[Craig]

I did the WOD using just the bar (45#). I chatted with Jason about this last night, and he recommended a few exercises I can try to increase mobility in my shoulders. I plan to practice OHS as some skills training on the side, as well. Hopefully, this should do the trick.

[patrick]

Cutting the morning class would be a drag. You don't offer much for those of us that can only get in, in the morning. I use the 6am time to get extra work in. Please don't cut the what you offer in the am.

Pat