Thursday January 20, 2011

CrossFit 864 WOD
5:15a.m./ 9:00a.m. /4:15p.m. /5:15p.m. /6:15p.m.

See movement standards below before you do this WOD.

If you have not read the blog from yesterday please take a minute to check it out. Lot of info in there ranging from Paleo to integrity in your workouts.

Please arrive on time so that we can get the warm up started as a group and start the workout on time. If you arrive after a workout has started or show up in the middle of a workout please wait until the next scheduled group kicks off. This will help us maintain some structure and will help us not have 2 or 3 separate WODs going at one time. Thanks for your understanding.

Group warm up / range of motion

WOD for time:

30 Body weight back squats (use your body weight # on bar)
Run 800 meters
30 Burpees
Run 800 meters
30 Wall ball shots (18-20/12-14)

Squat below parallel - All of you can, but you dont! Why, because it's harder and it hurts. Partial squats are no good and they are not a true test of your squat strength. Do you have a hard time squatting to proper depth? Do you spend any time at all working on your range of motion? Get low today and squat deep! Dont even count the partial ones as reps. Want to do it the right way or the easy way just to check it off and say that you did it?

Movement standard:
Squat - you must reach proper depth. The crease of the hip must clearly dip below the top of the knees on each rep. The hips and knees must be fully extended at the top.

Stay off of your toes when squatting. Butt back and weight on the heels.

Stretch - Hydrate - Mobility work - Refuel
Grab a band and stretch those tight hamstrings

Here are a couple reasons why squatting below parallel is so good. Taken from an article on BodyBuilding.com

It is the most primitive movement pattern known to man; our ancestors used to perform many daily functions (i.e. harvesting, gathering, hunting, cooking, eating, etc.) in a full squat position.

Also, in case anyone hasn’t noticed, we spend 40 weeks in the fetal position (which is basically a full squat) prior to entering this world – do we come out with bad knees?

We should strive to train in full ROM for each and every exercise. The squat is no exception

Every exercise produces stress around a joint – the body then adapts to this stress

Contraction of the quadriceps, the hamstrings, and the gastrocnemius maintains integrity around the knee joint

Think about it, if you constantly trained in a limited ROM, the likelihood of injury increases if one day you happen to squat beyond your trained ROM

Partial squats performed on a regular basis will decrease flexibility

There is a low incidence of lower back pain and knee injury in Aboriginal and Oriental societies which perform full squats on a regular basis.

“So in everything, do to others what you would have them do to you, for this sums up the Law and the Prophets.”
- Matthew 7:12

"I would prefer even to fail with honor than to win by cheating"
-Sophocles

Today's off the wall fact that probably means nothing to anyone is:
On this day in history January 20, 1981 – Twenty minutes after Ronald Reagan is inaugurated, at age 69 the oldest man ever to be inaugurated as U.S. President, Iran releases 52 American hostages. It is the first Presidential inauguration to be held at the west front of the Capitol.

The Paleo Table: Making a week’s worth of meals in advance
http://robbwolf.com/2011/01/16/pre-cooking-paleo-diet-food/

BE STRONG!
Jay and Janice