Chris displays good balance and coordination while performing Back loaded "Prisoner Get-ups."
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WORKOUT:
OFF DAY
OFF DAY
Showing posts with label form. Show all posts
Showing posts with label form. Show all posts
Refocused...
The group is looking rejuvenated and ready to kick it up another notch in 2012. If we can keep the effort and intensity this high... we will hit new highs both mentally and physically this year!
WORKOUT:
OFF DAY
OFF DAY
Finding a balance w/ squats
Bar positioning will effect and determine the angle of your back.
Recipe Of the Day: Cream of mushroom
WORKOUT:
PART I: 10 min
Squat drills
PART II: 15 min drills
Power Cleans
PART III: 4 rounds, 1min per * max rep
DB Floor
DB rows
PART I: 10 min
Squat drills
PART II: 15 min drills
Power Cleans
PART III: 4 rounds, 1min per * max rep
DB Floor
DB rows
ALtering form
Al's non-stop motor, attention to detail, and willingness to learn have been paying off. Al has shown a tremendous improvement in his overall flexibility and is now hitting ideal depths for his squats. (Pictured: Al shows off his improved flexibility in his lower body while performing thrusters).
Want to know more about thrusters? Check out this G.R. article for everything you need to know about THRUSTERS (video and notes included).
The worst of the worst (DL form)
Being that Sumo DeadLifts is a large portion of today's workout, we searched the internet for DeadLifts and found some of the most horrific form that we could find!
Which one do you think is the worst? Four-way tie?
Which one do you think is the worst? Four-way tie?
Recipe Of the Day: Primal trail
WORKOUT
PART I:
Clean drills
*Excellent past G.R. article on clean technique: "Clean up your form"
PART II:
5x5 Sumo DL
PART III: 3 supersets
15 x Reverse rows
8 x Shoulder Presses
Turkish Get Ups
Andrea displays great strength and technique while performing Turkish Get Ups.
Turkish Get Ups: Start by lying on your back with your left knee bent and your right leg flat on the ground. Raise your left hand toward the ceiling. Keep your raised hand completely straight. Roll from the shoulder up and slightly to the side to pop up to the elbow. Make sure to keep yourself looking at your raised hand at all times. Push your hips up, moving from balancing on your elbow to your hand and fully extending your leg on the same side. Make sure as you do this that your raised hand stays raised and that you continue to look at your hand. Move front foot (the one on the opposite side of the raised hand) back and underneath you until you can put your knee on the ground. From the kneeling position simply stand up (a one armed Overhead Lunge). Do so by extending your left knee as you raise your right leg to a straight position. Again, keep your raised arm straight as you do this. Once you have finished the exercise, reverse the steps back and repeat.
Want to read more about TGU's?
Recipe Of the Day: PB & Jelly
WORKOUT
10-9-8-7-6-5-4-3-2-1
Thrusters (95/65)
Sit ups
Jumps
Air Squats
Press outs (45/25)
10-9-8-7-6-5-4-3-2-1
Thrusters (95/65)
Sit ups
Jumps
Air Squats
Press outs (45/25)
Shoulder spin-it:
Rafael displays proper form while doing shoulder spins.
Recipe Of the Day: Trail Mix
Shoulder spins are performed to strengthen the rotator-cuff through internal and external rotation. The weight on shoulder spins should ALWAYS remain on the lighter side -due to the strain on connective tissue (ligaments and tendons). This will help improve the overall Range Of Motion of the rotator-cuff: internal/external rotation, abduction, adduction, extension, and flexion. Improved R.O.M. and increasing strength in connective tissue will not only lessen the likelihood of injury, but, it will also improve the strength and stamina of the shoulders.
Recipe Of the Day: Trail Mix
WORKOUT
Drills: 10min
Air Squat and Overhead technique
PART I:
2rm x TGU
PART II: 4 rounds
5 x SLDL
10 x Lunges
Drills: 10min
Air Squat and Overhead technique
PART I:
2rm x TGU
PART II: 4 rounds
5 x SLDL
10 x Lunges
Snatch-Grip DeadLift
If you think about it, this is the opposite of the sumo deadlift, which shortens the Range Of Motion. Likewise, some powerlifters will lift in flat or NO shoes to shorten the ROM. What we want to do here is lengthen it. The snatch grip will take care of that.
How to: In the starting position, feet are shoulder width apart. Grip is wider than usual like when done with a snatch lift (pending height, hands outside rings -approx. 1.5x width of shoulders). Knees, chest and shoulders over bar and retracted shoulder blades. Lower back is always kept arched. Eyes forward (not down). Now with the upper body tight, start the lift with your legs/back and pull upward. Speeds of Snatch grip DL's can vary, much like any other exercise, pending your goals (D.E., M.E., or Vol.). Regardless of how fast you raise the weight, it is important to NOT bounce the weight off of the floor -lifting the weight from a dead-weight position, hence the name "DEADLIFT!" And repeat.
Recipe Of the Day: Berries, balsamic, and almonds
WORKOUT:
PART I:
3rm x Snatch grip DL
PART II:
4 sets (superset - break between)
10 x BB (back) Lunges
10 x Hamstring falls
PART III:
Band (ML) twist
3rm x Snatch grip DL
PART II:
4 sets (superset - break between)
10 x BB (back) Lunges
10 x Hamstring falls
PART III:
Band (ML) twist
What are Thrusters?
Thrusters work your entire body and are a great way to burn fat and improve your overall body strength. They're a combination of a front squat and a shoulder press -so, they definitely target your quads, hips, shoulders, and triceps.
How do I do a thruster? Grab a barbell from a rack or clean the barbell from floor with an overhand open grip, slightly wider than shoulder width. Position barbell chest high with back arched. Place bar in front of shoulders with the elbows forward and high (elbows are forward from wrist position). Place the heels at hip width or slightly wider, position feet outward at approximately 45°. Descend until knees and hips are fully bent or until thighs are just past parallel to floor (lower hamstring hits calf). Knees travel outward in direction of toes. Extend knees and hips until legs are straight -carrying the momentum from your lower body and transferring the energy into a overhead press. Remember: Keep your torso as upright as possible throughout the movement.
Squat clean-it
As usual, when doing ANY exercise at Gym Revolt, the most important thing to remember is form... form... form!!!
Here are some pointers to keep in mind today:
1) First off, explode and jump and don't totally "muscle" the movement.
2) Complete the explosion of the jump. The major thing we'll need to work on is relaxing those arms during the upward motion of the clean. Learn to trust your legs to be the prime movers in the lift.
3) FINISH the extension (think JUMP).
4) When you think JUMP, EXTEND with your shoulders pulled back slightly at the top so the bar can clear.
5) Keep the bar close to you, it should brush your upper thigh the entire time you're extending (think of the picture in the link above). This is part of the reason why so many people are landing on their toes after the jump.
Other things to consider:
- ARCH your back and keep your chest UP!
- Finish that extension by focusing on JUMPING UP rather than pulling the barbell up.
- Elbows up when you catch the bar. They should point forward not down. The bar should land on your SHOULDERS not your wrists.
Here is a good video demonstrating a squat-clean (G.R. article 11/11/11)
Workout:
I. 25min max
Clean squats drills
II. 5min max
3x8 Floor low row
III. Metcon
3 Rounds (10min max):
5x push press 135/95
10x swings 70/50
15x burpees
Clean squats drills
II. 5min max
3x8 Floor low row
III. Metcon
3 Rounds (10min max):
5x push press 135/95
10x swings 70/50
15x burpees
Clean up your form
Many people have problems with various aspects of their Olympic weightlifting. Here is a good of clip of a Russian weightlifter performing a clean & jerk in slow-motion.
Pause it at parts, watch it a few times, then compare it to a video/pictures of your own form. Be your own biggest critic! Need help addressing certain aspects of your technique and approach, just ask! Problems/faults in your technique/approach will remain a problem if they are NOT addressed.
Workout: ACTIVE REST
Drilling technique... pays off!
Chris (on left) displays nice explosive power -out of his pockets.
Rocco (right) hits his stride with powerful hip extension.
Workout: OFF DAY
How do I use every muscle in my body?
SHOULDERING
is one way!
A frame-by-frame break down of "Shouldering." GREAT JOB Rocco!
Workout: 3 Rounds: 1min ON, 1min OFF (reps will be counted as points, 1 rep = 1 pt)
Double Unders or singles (singles count for 1/3)
OHS or OH Lunges (135/75)
Pull ups or ring rows
End w/:
Butterfly sit up blast
Double Unders or singles (singles count for 1/3)
OHS or OH Lunges (135/75)
Pull ups or ring rows
End w/:
Butterfly sit up blast
Swing it
Swing breakdown: (1.) Weight shifts to heels, back remains flat, arms are straight. (2.) Hip extension is almost fully achieved, weights shifts from heels to the balls of the feet, arms remain straight. (3,4, & 5.) Full hip extension is achieved, momentum from the "hip snap" carries the weight up, arms remain straight, and the rep is fully achieved.
About the swing: The swing is an excellent exercise engaging the posterior chain, while also working the muscles in your forearm, and the tendons and ligaments from everything in
your biceps to your knees. Since, swings are based on dynamic hip
extension performed explosively, they apply to all sorts of other
movements, from helping gymnastics (kipping, muscle ups, and ground bridges) to
increasing your squats, power clean, or even your deadlift!
Workout: OFF DAY
O.H.S.
The overhead squat is the ultimate core exercise, the heart
of the snatch, and peerless in developing effective athletic movement.
This functional gem trains for efficient transfer of energy from large
to small body parts - the essence of sport movement. For this reason it
is an indispensable tool for developing speed and power. The overhead
squat also demands and develops functional flexibility, and similarly
develops the squat by amplifying and cruelly punishing faults in squat
posture, movement, and stability.
Drill: Squat form
*If
you are having problems with your air squats, DO NOT use weight on
OHS. You MUST improve your air squats in order to perform a proper OHS.
Workout:
For max roundsRest 1 minute between rounds, add 20#/10# per round, continue until failure
2x Overhead squat (starting weight is 75#/45#)
SDHP and shifty push ups
Recipe Of the Day:
 |
| Frank doing Sumo Deadlift High Pulls with 135lb during Wednesday's workout. Pick those elbows up... well, ok-ok... This was his 100th rep (of the WOD)! Great job Frank! |
 |
| Ron showing off his body weight strength/control during push ups (Wednesday night), shifting his body weight side-to-side. |
Vast Improvement
Recipe Of the Day:
Improving your squats: skill/drill work during Wednesday's night workout. Almost a complete 180 from the beginning to end of the class! GREAT JOB everyone!
Locking out thrusters
Recipe Of the Day:
Ron (above) and Olga (below) display good form, locking out their Thruster's during Tuesday night's workout!
 |
Practice pays off:
Recipe Of the Day:
Coach Andrew covers proper push press form with the group. First, practicing technique with "dip therapy" then following up with extensive PVC drills and skill work. Here @ CrossFit Revolt we always stress (in this order):
(3.) Intensity
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