Skill: KB work
Partner up, one person working while the other rests. Switch between every movement.
1) Double-KB clean, 7 reps
2) Double-KB bent-over row, 8 reps
3) One-arm windmill, 5 reps (each side)
4) Double-KB front squat, 5 reps
5) Hand-to-hand KB swing, 12 reps (each side)
Do 4 rounds each, rest 1 minute between rounds. If you don’t have a partner, rest as long as it took you to complete the reps before starting the next movement. Guys use 53′s and girls use 35′s.
Skill: Work on push jerks for 15 minutes, then;
“Hammerdown”
AMRAP 16 Minutes
3 Power Clean and Jerk @ 155/115#
6 Chest to Bar Pullups
9 Burpees
Coach’s Note: New to the clean and jerk? Use DB’s for this WOD and do hang squat cleans instead of power cleans. Focus on dropping under the weight and receiving in a solid squat.
The order is closed! We have a lot of people…. we are gonna look smokin in CDA! The prices I quoted will be the final price of the items. So if you haven’t paid, all payments are DUE by Monday evening! We will be ordering extra tshirts, but not sweatshirts…. soooooo get your money in!!!
Thank you to everyone who came to the Ugly Christmas Sweater Party last Friday! It was a BLAST! There were great gag gifts, amazing people, and strong drinks! Check out the great time! More to come on Facebook!
The Handstand Pee Up. You'll see it at the Games next year. Better start your prehab! Photo courtesy of www.fitbomb.com
If you haven’t already, check out Healthy Shoulders, Part I.
Now that we’ve got you thinking about your posture in regards to having healthy, strong shoulders, we’re going to delve a little deeper. I’ll try not to nerd out too much.
Everyone knows what your shoulder blade is, but how many people actually know what it does? Your shoulder blade, called the scapula, is a pretty cool bone. You can tell a lot about shoulder health just by how it sits against your ribcage and how it moves (or doesn’t move).
The scapula moves up and down, protracts and retracts, tilts forward and back, and rotates. If the controlling muscles are balanced and healthy, all these movements shouldn’t be an issue and you’ll have a healthy, strong shoulder. But if these muscles get weak, tight, or imbalanced (from, say, sitting at a desk), problems occur.
Go ahead and put your hand on one shoulder. Right on top there should be a little hard spot of bone. That’s part of your scapula, called the acromium process (circled in picture 3c below). Here’s the deal with the acromium; when you move your arm overhead, that thing needs to get out of the way. If it doesn’t, you’ll feel what’s called impingement syndrome (pic 3d). This is basically muscle tissue getting pinched between your acromium and humerus (arm bone).
Photo courtesy of the CrossFit Journal
So how the heck do I get it out of the way? By packing the shoulder – a combo of scapular retraction, protraction, and upward rotation, duh. I know, sounds complicated, bear with me. Just look at the picture and imagine this; that scapula needs to rotate out of the way of the arm bone. In picture 3d, this “shoulder pack” is not happening. That person is just lazily lifting their arm overhead. In picture 3e, there is no impingement, because he’s actively packing the shoulder to create room between the acromium and humerus.
The "ribs" you see are actually his serratus anterior muscles. They are contracting and rotating the scapula down and forward, making room for the humerus and helping stabilize the bar overhead. Photo courtesy of www.crossfit.com
Several things can cause an impingement. In addition to not actively packing the shoulder, many people have underdeveloped serratus anterior muscles (see pic of Spealer’s “ribs” to the left). If the serratus is underdeveloped, your ability to rotate the scapulae out of the way is compromised. To make matters worse, poor posture leads to tight pec minors; this can pull the scapula forward, worsening the impingement.
So, how do we avoid this situation? Prehab.
To strengthen the serratus anterior, perform scap pushups. Start in a pushup plank and pinch the egg (retract). Without bending your elbows, push the floor away (protract). You’ll get maybe 2 inches of elevation. What you’re doing is sliding the scap around your rib cage. 3 sets of 20 reps is ideal. I like to do these standing with small bands (see pic to the right).
To lengthen the pec minor, you should stretch it and perform plenty of SMR (self myfascial release). My favorite SMR for the pec minor is placing a lacrosse ball about 2 inches below your collar bone, on the outer portion of the pec. Pin the ball against the wall while holding that same hand behind your back. The advanced version (more painful) involves placing the ball on top of a book or bumper plate to give it some elevation and lay on that sucker. Same spot, hand behind your back and head facing away from the ball. Move the ball around until you find the spot that causes pirate face, and focus there for 2-3 minutes.
A good stretch for the pec minor is the door stretch. You should be actively retracting the scap during this stretch.
These are just a few things you can do to prevent injury or rehab an existing one. If you are a desk jockey, this stuff is important. Since you’re already in a poor position all day, you need to reverse it. These prehab techniques can easily be added in to a typical workout. For example, in between each set of squats you could knock out 20 scap pushups with a band while you’re resting. And when you fall off the airdyne in post wod exhaustion, throw a lacrosse ball under your pec minor (you’re on the ground anyways, might as well be productive). Don’t wait for your coaches to make you do this stuff, take initiative. And whatever you do, don’t wait until you get hurt.
Keep in mind, even with all this prehab you still need to check your ego during the wod and put yourself in a good position. I said it in Part 1 and I’ll say it again; learn to “feel” when you get lazy. Stop, reset, and pack the shoulder! This goes for nearly any movement involving your shoulders.
Hopefully you now have a better understanding of how the shoulder functions, and what you need to do to keep it healthy. This is just a slice of prehab techniques you can use, integrate them and watch your overhead position improve. And as always, ask a coach if you need more help.
For more shoulder prehab, check out these awesome posts from CrossFit Invictus for instructions on how to perform Y’s, T’s and W’s.
Y’s
T’s
W’s
Warmup with a partner:
Medball Squat Toss x 50
Medball Side Toss x 50
Medball Over/Under Pass x 50
Medball Situps x 50
“8hundo”
200 Jump Rope
50 Wallballs
200 Jump Rope
50 Hollow Rocks
200 Jump Rope
Partner up, 1 person doing a set while the other does AMRAP Parralette Pass Throughs. Try to get each set unbroken. If you break the set, do 5 burpees before finishing the set.
Example: Partner A starts with jump ropes, while Partner B is doing AMRAP Parralette Pass Throughs. Partner A gets 120 jumps before stopping, he’ll do 5 burpees before finishing the remaining 80 jumps. Switch. Now, partner B does his jumps while Partner A starts his Parralette Pass Throughs. Continue until all sets are complete. The person with the most Pass Throughs at the end wins.
Parralette Pass Through: Start in a plank on the parrelettes, shoot through and open hips fully, shoot back to the start. That’s 1. If you have trouble shooting through, try using two 20 inch boxes.
Coach’s Note: If you’re a bad @$$, replace the single jumps with 100 double unders. Your partner will get nary a shoot through in before you’re done.
We are putting in an order soon for your winter Crossfit CDA apparel needs! There is a sign up sheet in the gym, please fill out your requests by WEDNESDAY EVENING!!! Once we have the total numbers we will be able to give an exact cost per item and order them by THURSDAY DECEMBER 15th!. The payments will be due by MONDAY EVENING DECEMBER 19th in cash, check or via direct bill pay. If it is not paid by Monday evening, you will not get your item.
Once again:
Order due by WEDNESDAY Evening December 124h.
Payment due by MONDAY Morning December 19th.
THIN WOMEN’S & MEN’S HOODIES: $32 EACH
THICK UNISEX HOODIES: $36 EACH
T-SHIRTS: $20 EACH
Here is what they will look like: CrossFit CDA LC, FB, RS art proof_3
Sample sizes are in the gym. Please try them on BEFORE ordering your size. SIGN UPS ARE IN THE GYM!!
“My Bells Are Bigger Than Yours”
With a partner, perform:
Double KB clean and press x 6
Alternating Renegade Row x 6 (each side)
Turkish Getup x 3 left, 3 right
Double KB Swing x 10
Partner A does 6 clean and presses, then passes the bells to partner B who does the same thing. Alternate back and forth, then rest exactly 1 minute after partner B finishes the round. Repeat until each person goes through 5 rounds. Rx weight is 2 x 53/35#.
Coach’s note: This workout is not timed, so make it pretty. Try to get each set unbroken, but take your time on everything (especially the TGU’s). If 106# is too much for you to swing while maintaining good technique, do a single KB swing and double the reps. Start all of the unilateral exercises on your weak side.
5 rounds, not for time.
30 Overhead Walking Lunge 45/25
20 Hollow Rocks
10 Muscle Snatches (no heavier than 1/3 BW)
Rest 30 seconds between movements.
Then:
Every 2 minutes, do 1 suicide sprint (5, 10, 15 m) followed by 20 jump squats. Complete 5 rounds.
Coach’s Note: On the muscle snatch focus on scapular retraction (pinch the egg!). We’re not concerned with putting up a bunch of weight here, we’re trying to strengthen our external rotators.
Deadlift, work to a heavy triple
-Between each set do 10 alternating knees to elbows (lefts knee, right elbow, etc) followed by 1 minute of shoulder mobility
“Pull Push!”
10!
Deadlift @ 65% of your heaviest triple
Ring Dip
Coach’s note: Check your ego on the deads, don’t worry about the clock and end up looking like a candy cane. If you don’t have dips, use the following progression, from easiest to hardest:
-Parralette shoots
-Support on bars (2 second hold in place of every dip)
-Negative on bars
-Bar dip
-Support on rings (2 second hold in place of every dip)
-Negative on rings
-Ring dips
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Phone: (208) 623-8136
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