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Hey All!

Just wanted to give a quick shout out to the 6am and 7am crew this morning.  The gym was rocking and you guys crushed it.  Even with that cold run.  If you’re coming in later today take a look at the OH Walking Lunges in the video above.  Make sure we’re not letting the chest/torso fall forward.  Try to keep your torso upright and focus on active shoulders.  If you have to stop and reset, do it.  Keep everything locked out and stacked for every step.  Today is a great opportunity to perfect form on all of the movements.  Be honest with yourself and push it!

Can anyone guess what a Spider Worm is?  We used it in todays warmup and I believe the 6am class came up with an interesting acronym.

Also, check out today’s main blog post by Alex Black!  Great post on how to cure the common cold with good nutrition!

Have a great day!

17 Oct 2013

Sumo Deadlift High Pull

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Today’s WOD includes the sumo deadlift high pull.  This movement can easily be performed incorrectly.  Here are some cues to take into consideration while you are busting out your reps:

  • Hand placement should be such that your elbows are kissing your knees when the bar is on the ground.  If the grip is too wide then it is very difficult to move through the full range of motion.  If it is too narrow then you will have a difficult time balancing the bar.
  • Shoulder blades should be neutral at all times.  At the bottom the shoulders will be depressed or “packed down” and elevated or “active” at the top.  This allows the upper arm to move freely through the ROM without impingement.
  • Full hip extension on the deadlift before the arms begin to bend AND full arm extension on the return before the hips begin to flex.

Here is a quick video showing what we are looking for:

 

15 Oct 2013

Training Tip for Today’s WOD

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Hey Y’all!

For todays EMOM 20, it is critical to hit the unbroken double unders the first time and NOT have to start over.  I tested this WOD with my Polar HR monitor and there was a 10 beats difference in my heart rate on the 4 rounds where I missed against the rounds I hit correctly the first time.

Tips:

  1. Rest as you move from the deadlift to double unders.  Don’t rush!
  2. Breathe through your nose while inhaling DEEP breaths.  This will help you regulate your stress response and your HR.
  3. Keep the double unders at a slightly slower pace to ensure you don’t have a miss.  This isn’t “Annie” where faster wins.  Its about consistency.

Good Morning CrossFit Boston! 

 

Just wanted to give a shout out to the 6am and 7am classes!  Well done keeping your brace and not letting those backs round out.  A good cue we used this morning that helped people focus on keeping everything locked in was “Push the Floor Away!”  Rather than imagining you’re pulling a bar off the floor, think of it as pushing the Earth down through your heels. Today’s WOD is all about pushing!

 

Last but not least I’d like to call out Elizabeth from the 6am class.  She crushed it today.  In the beginning rounds she was only able to link together 5 unbroken double unders.  In workouts like this you have an opportunity to get lots of quality reps in and commit to learning double unders.  Elizabeth flipped the switch.  Rather than sticking with single, double, single for the whole workout, she committed to linking doubles together.  By the end of the WOD she hit 14 doubles unbroken, a personal record.   Today is your day for double unders.  Commit to linking them and finding them mid-WOD  under fatigue.  Get ‘em!

Have a great day CFB!

STOP!  Whatever you are doing, read this!

In today’s Power Snatch WOD we have been noticing the hands of athletes creeping in closer and closer.  At a minimum, the hands should be outside of the bands on the barbell.  Of course there will some exceptions to the rule but they are few and far between.  Take a look at the first photo below:

incorrect hand placement

 

The hands are too narrow for the snatch.  It increases the distance required to get the bar overhead and will most likely lead to a poor bar path and even the dreaded “PRESS OUT” snatch.

Here is a picture with the correct hand placement:

correct hand placement

 

Here you can see the hands are placed closer towards the collar of the barbell.  This will allow the athlete to finish his pull to the hips, a tighter bar path, and a beautiful snatch.

You are free to continue on with your day!


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