Workout of the Day
Work up to a heavy 1RM deadlift
Then, after 5 minutes rest…
20-15-10-5 Reps for time:
Lateral Jumps (over barbell)
In our opinion, you need to do the following every week: a pull (deadlift, clean), push (press, bench) and a squat (front, back, OH). These are fundamental human movements and ignoring them would be foolish in a fitness program, you hear that, joggers!
Here are 2 things you need to think about next time you deadlift:
1. I know I say it’s a pulling motion, but to do it efficiently (meaning more weight, less time) you must think about pushing. Yup, that’s right, the deadlift has a push involved too, and its in your heels. You should initiate the deadlift (once in the correct position) by driving your feet as hard as humanly possible into the floor, don’t think about pulling up, think push down. Once the bar passes the knees, push your hips forward. Lots of pushing in this pulling stuff. 🙂
2. Don’t hyperextend your back! Too often we see people try to get into too strong of a position by hyperextending the lumbar spine. This is a no no. You want your back in a neutral position, not extended.
Random Dan John Comment
“Here’s the deal. Man sees love handles. Jogs. Five months later his knees hurt. Friend says stretch. Three months later man’s back hurts. Friend says eat carbs. A year later, man has big gut, no shoulders, no strength…five yoga classes a week, ten marathons, and needs to stretch out before running across the street to save his kid’s life.”
Fight Gone Bad 6! – September 17, 2011
We will be holding the annual Fight Gone Bad fundraiser at our gym on the 17th of September. Our tentative start time will be 10am. Please plan on coming out and throwing down with us for a good cause and eating some grub afterwards. More on FGB6 HERE.
CrossFit Sports Series: Standup Paddleboarding – Oct 1, 2011
Remember THIS event from last year? CrossFit is doin’ it again and now is your chance to participate. I can speak from experience that this event is a blast, it’s super low pressure and everyone is just there to have a good time. Sign up HERE.
Barbells 4 Boobs presents Amazing Grace – Oct 1, 2011
Here’s another great cause to come out and WOD for: breast cancer. Barbells 4 Boobs is on third season of raising money for Mammograms in Action and this year it’s better than ever. If you’d like to participate our local event will be held at CrossFit 714. More info HERE.