Wednesday 110727

"CrossFit Total"

For max load:

Back squat

Shoulder press

Deadlift

For rules and more information about the CrossFit Total, read Mark Rippetoe's CrossFit Journal article from December 2006.  It can be downloaded here.

Post total loads to comments
CChan MChan
Remember the name, remember the number…Cause you won't catch them.

Fearing the deadlift or back squat?
  Who out there has had some apprehension about either the deadlift or the back squat?  Maybe you had an injury in the past or a lift that didn't go quite right?  We are here to tell you that your fear exactly describes your need.  I know, not what you wanted to hear.  However that apprehension can be over come and your "back" can get stronger and thereby less injury prone for your future.  Ever hear of someone budging a disc while bending over?  This is not uncommon and exactly describes the need for the musculature around the back (your core) to get stronger so that it can do it's job, stabilize those little vertebral joints.

Overcoming the fear:

Step 1, Be sure you have (or create) a kinesthetic awareness of flexion and extension of the spinal joints.  This can be aided by using the reverse hyper, GHD and of course your trainers eyes and words. 

Step 2, ENGAGE your core when lifting and use that awareness to know when you are employing safe lifting techniques, once you are not abort and abort now.  Lift at max loads only with correct mechanics.  Push threw your heels and FEEL your hamstrings pull or move the weight.

Step 3, Strengthen your core (hammies, glutes, erectors and abdominals) like it is your full time job.  Every movement, every lift, every workout, everyday!  You will be amazed at how this will change your life and your lifting.  Be aware and engage!  Think you have a strong core?  I challenge you to a month of focusing on engaging it in all movement.  Even just a few days will expose weaknesses you didn't know you had.  I'm not kidding it WILL change your life.

Step 4, Take appropriate leaps in your lifting.  Max deadlift was 215 a month ago, don't try 300 today!  Know when to stop.

Step 5, Take appropriate leaps in your lifting.  Max deadlift was 215, get 220 today!
There are no other more basic, nature, fundamental movements then the deadlift and the squat.  You need a capacity in these lifts to remain health and independent.  If you can not deadlift, you can not lift anything off the floor.  Nature has a habit of putting things on the ground that we need to pick up.  If you can't squat, you will need help getting off the toilet and off the couch.  

Comments

  1. Ali :

    This is going to be epic! Swim WOD?! Hell Ya! So excited to cheer on the Chans and Jim!!!

  2. James (O.G.) :

    If any of you are interested, check out my article handicapping the men’s event at the Games: http://www.fantasybookies.com/2011/07/26/fantasy-bookies-handicaps-the-reebok-crossfit-games/
    Also, AWWWW YEAH Swim WOD!

  3. kiley :

    So proud of you two and cant wait to cheer you on this weekend!!!!!!

  4. Karim :

    Y’all are f%&#ing awesome!!! Get after it!!!

  5. Dan Watson :

    Anybody have a rooftop Yakima or Thule box that we can borrow for the weekend? We need to bring a decent amount of stuff to L.A. and a cargo box would be a huge help. If you do, text me & I can pick it up tonight: 303.902.4304

  6. A nice dip in the pool to get the party started right.

  7. Cruz :

    Go Chans! So excited for you and I’m extremely proud to be a member of your growing Verve family.

  8. Hanna K :

    Go Chans! I’ll be cheering you on from on the Laramie Enduro, proudly wearing my ChanFan shirt :)

  9. Hanna K :

    Go Chans! I’ll be cheering you on from on the Laramie Enduro, proudly wearing my ChanFan shirt :)

  10. Hanna K :

    Go Chans! I’ll be cheering you on from on the Laramie Enduro, proudly wearing my ChanFan shirt :)

  11. Hanna K :

    Go Chans! I’ll be cheering you on from on the Laramie Enduro, proudly wearing my ChanFan shirt :)

  12. Hanna K :

    Go Chans! I’ll be cheering you on from on the Laramie Enduro, proudly wearing my ChanFan shirt :)

  13. Jeff "Cueball" :

    That is soooooo bad arse! Matt could you be more excited for a pool aspect?

  14. Dustin :

    WOW!! This first WOD at the Games looks sick!!

  15. Go Chans!!!!!!!!! So, so excited!!!!
    For those of us not going, anyone want to get together to watch the madness??
    937.409.9022. Call me if so!!!

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