Keep your spine in line, and turn up the power

Posted by crossfit714 on May 15, 2012 in WOD | 0 comments

Today’s WOD has a lot of lower back involvement. Choose a weight that is right for you (i.e. no rounding of the lower back in either movement, nor any overextension during the KB swing) and make sure to get your hips nice and mobile. Yes, your hips. You can’t (and shouldn’t) really mobilize the lower back, because it’s mostly used in isometric contraction (i.e. it stays in place holding everything else up). But if your hips are tight they will pull your pelvis out of alignment (anterior pelvic tilt) which will put your lumbar (lower back) into over- or hyper-extension. Same with the hamstrings; get them moving. Listen: your hips and legs are your power generators. Keep them healthy, and work on mobilizing them every day, and you *will* see improved performance in your WODs. Check out this MWOD for some tips.

In the Oly class tonight we’re going to continue our foray into the Clean. Those of you who have been coming have all been improving a lot, so keep up the good work. Practice and good coaching is what it takes. You do the practice, I’ll strive to do the coaching. Next week we’ll start working on the snatch and overhead squat for a few weeks, so be ready for that as well.

Have fun and train hard!

Warm Up
1000 meter row
Stretch

Work-Out Of The Day
3 rounds for time of:
30 Kettlebell Swings 53 lbs
10 Deadlifts 225 lbs
Post total time.

Cool-Down
Tabata Push-Ups

Olympic Weightlifting Class

Clean Technique (week 3)

Next week we’ll begin a cycle on the Snatch (including working on overhead squats)