Don’t Let Your Ego Injure Your Back

Saturday, April 26, 2014

Prehab:

Wall Squats x10
Doorway Stretch
Prone Snow Angels x20 (2# weight)

Warm up:

-With a partner-

Row 1k (switch every 250m)
While Partner rows, complete 10 push ups and 10 knees to elbows

Strength:

 12 minutes to work to a heavy complex:

Clean plus Front Squat plus Jerk

 -then 3 attempts to find 3RM Front Squat from a rack

Conditioning

 3-6-9-12-15-18 reps of:
Toes to Bar
Push Press (75/55)
Box Jumps (24/20)
-15 min cap-

Notes:  If you struggle with T2B, scale down the reps to a number that you can perform each round.  Try to work on the full range of motion today

Cool down:

ME Side plank with Hip Abducted x2
ME L-sit on rings x2
Cobra Stretch x1′
Pigeon Stretch x1′

Why does your back hurt when performing a hollow hold? Because your doing it wrong! If you haven’t noticed, we are really starting to focus on adding a lot of core work during the WODs and cool downs. Why? Because developing a solid core is essential for staying healthy and its something that will literally make you better at everything. With that being said, you must do the core exercises that we prescribe correctly. Sometimes this is hard to do because your ego gets in the way and you dont want to modify the movement, but you know what, not modifying a V-up to a tuck up will not only inadequately strengthen your abdominal muscles, but you can actually injury yourself. Because anatomically speaking, when you perform a sit up, or V-up, or hollow hold, and you dont properly engage your abdominal muscles, your pelvis will rotate anteriorly, causing your hip flexors to take over and pull your lumbar spine into excessive lordosis (arched position) which will inevidebly cause pain and dysfunction when performed repeatedly. So not only are you preventing your self from developing a highly functional, chisled 6 pack, your are hurting yourself and limiting your progress as a crossfit athlete. My advice would be to start with the more basic movement and progress to the more advanced positions only if you can maintain with good form. If you can great! If not, get really good at the basic progressions and you will develop core strength much faster than compensating through the more advanced positions.