Its on in 16 more days!

 Wednesday, April 25, 2012

10 Wall Extensions
Keg Drill, 2 minutes
10 PVC Dislocates
10 PVC Overhead Squats

Burgener Warmup (PVC, Light Barbell, Barbell)
Snatch Skill Transfer Series

10 minutes to find your 3 Rep Max Hang Snatch

Workout of the Day:

4 Rounds for time of:
10 Dumbell Snatch, alternating arms
100 meter sprint

Cool Down:
Jog 800 meters
15 Hip Back Extensions
15 GHD Situps
3 Position Wall Extensions, 30 seconds each
Pike Stretch, 60 seconds



I’m looking forward to tackling a few important issues over the coming weeks to tie together our philosphies, class structure and recommended prescription.  One thing I love to talk about is the future of CrossFit, not just the future of PCF, but of the community as a whole and where this whole movement (yes, it is a movement!) is going.  What will you be capable of in 5 more years of training? 10 years?  Longer?!  My primary focus on the blog, in discussion and programming has been this idea:  Long Term Success!

Our simplified prescription for success is written up on our wall ball board:  Mechanics, Consistency, Intensity (and we could add Volume to the end of that).  Unfortunately, due to years of poor posture and lack of proper movement, most of us must accept the fact that we have months and years ahead of us to achieve step one!  Of course, this does not mean that you cannot perform a workout if you don’t have perfect form, but only that we must recongnize these limitations and understand that we are walking a fine line.  We all love the intensity and the competition is what keeps us coming back for more, but we must remember those aspects of CrossFit are only a few of our tools for developing fitness.  I know its hard, but try to give your mechanics as much priority as your intensity, if not more!  We must understand and seek out these mechanical advantages in our movements if we want to optimize our performance and long term success!

Below I posted a couple different movements with good positioning along with common mechanical faults.

DSC00130DSC00128   DSC00129DSC00131

The Thruster is a classic CrossFit movement that will punish you if you are missing any shoulder or hip mobility.  In the two pictures on the left you can see that the elbows are in and down, the knees are inside the toes along with a collapsed chest and/or upper back.  On the right is what we are looking for, the shoulders are back with the chest pulled up and the knees tracking out over the toes.  I am still working on developing a bit more mobility in my hip to get my toes pointed more forward.


DSC00133   DSC00134

Check out the leg and hip position differences for the above Push Press.  The hips are passive on the left, while on the right the knees are noticeably pushed out in a more powerful position.  Help those arms out!

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