Friday 120824

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Power snatch 1-1-1-1-1-1-1

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Greg Amundson, one of the original firebreathers, conducting the Kettlebell Cert.

 

 

 

 

 

 

 

 

 

 

 
Benefits of Spinal Decompression

Spinal decompression is a fairly general term. It basically refers to any kind of stretching or traction that you put on the spine.  Consider all the pressure and compression we put on our spine every day (sitting, standing, walking, running, lifting, ect.).  Now consider what that does to our discs on a daily basis. 

Our discs act as sponges between our vertebrae.  According to the Soviet Physical Culture and Sports Encyclopedic Dictionary, spinal mobility is dependent on the thickness of the discs.  These discs can also absorb fluid and become bigger.  This explains how you are taller in the morning than you are in the evening.  But if these discs degenerate, are damaged, or are simply compressed without any rehabilitation, considerable immobility and pain can ensue, not to mention muscle weakness and numbness/tingling of the extremities.  Is there anything we can do to assist our discs?

Indeed, there is.

There are a few simple ways to elongate out spine and allow our discs to recover from the beating we put them through every day.  One is to simply hang on a pull-up bar.  After performing a dead hang for a surprisingly small period of time, you may find that the bar is lower to the ground than you once thought, as if you grew by a centimeter or two.  A second way is to perform back extensions on the GHD machines at your friendly Crossfit affiliate.  Just ask a coach. The third is to make friends with the Reverse Hyper machines that we have at Verve.  Before or after a workout, performing, lets say, three sets of ten on the reverse hyper will go a long way toward providing long term benefits to your back and you.  Again, just ask your friendly trainer for help.  Take care of your back, and it will take care of you.

━ Past WODs

Wednesday 240320

As many of you have noticed, MBO is no longer available. We are switching to Beyond The Whiteboard for scheduling and membership charging...

Wednesday 240103

Bring a Friend Week(s) Starting January 15th and running through January 27th, we will be having Bring a Friend Weeks. If you have friends...

Sunday 230917

Every minute on the minute for 25:00 Minute 1 15 Calories on the rowerMinute 2 10 Toes to barMinute 3 15 Calories on the bike...

Saturday 230916

With a partner With a 22:00 5-10-15-20-25Power snatch 135#(95#)15-12-9-6-3Ring muscle ups Run 200 meters together after each set With the remaining time:Build to a heavy power snatch Scores =...

Friday 230915

Every 2:30 x 54 Front squats*Use the back squat weight from 090823For time:50 Wallballs 20#(14#)Row 250 meters20 Ab mat sit upsRow 250 meters35 Wallballs...
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