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Work Out Of The Day

Tuesday • September 30, 2014
Warm Up
10 Squats
10 Good Mornings
10 around the world
Hurdler Stretch
200 M Run
WOD
Skill - Snatch - Work to a heavy single
After finding a heavy single drop 10% and complete set of 3
WOD - AMRAP 4
6 Power Cleans @ 60% Clean and Jerk
8 Should Taps or 6 Ring Dips/Box Dips
10 V-Ups
Rest 2 Min Repeat
Post Workout
50 Sit Ups

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5 Reasons Why Deadlifts Are Killing Your Lower Back

Posted on:April 29th, 2014    |    By:

The Deadlift is with the Squat the most important exercise you could ever do because it works all your muscles with heavy weights. Unfortunately, Deadlifts have a reputation of being a lower back killer: many guys experience pain when Deadlifting, can’t add weight, and never reap all the benefits as a result.

But like with all exercises, if you get pain on Deadlifts it almost always means you’re doing something wrong. Here are the 5 most common reasons why the Deadlift could be killing your lower back right now, and what to do about it.

1. You’re Pulling Instead of Pushing. Deadlifts are technically a pull exercise, but you should think of it as a push. Here’s why: Deadlifting by pulling back – without engaging your posterior chain (hips/glutes) – stresses your lower back more. It’s also inefficient because you’re using less muscles to lift the weight.

So instead of Deadlifting by extending your legs first and then trying to lockout the weight by pulling it back, focus on extending your hips on the way up.

Start the Deadlift by pushing through your heels
Push your hips forward once the bar reaches knee level
Finish the lift by squeezing your glutes as hard as you can

2. Your Hips Are Too High. You can’t use your legs if you start the Deadlift with your hips high (like on Stiff-Leg Deadlifts). One, this is less effective for maximum strength. Two, you’ll stress your lower back more because it will have to do all the work. Your hips must be lower in order to Deadlift using your legs muscles.

For a guy with long thighs/short torso like me, the hips will be higher than for someone with short thighs/long torso. So it doesn’t make sense to try to copy the form of someone with a different bodytype. Better is to focus on the starting position which will always be the same regardless of the length of your limbs.

Bar above the center of your feet
Shoulder-blades directly over the bar
Bar against your shins (wear long pants)

3. You’re Rounding Your Lower Back. Everybody knows that lifting a barbell (or any other object) with your lower back rounded stresses your spine. Unless you want to suffer a hernia, you really need to Deadlift with your back straight.

Note that Deadlifting with a round UPPER-back is safe, and that many advanced lifters do this in order to Deadlift heavier weights. But since most guys won’t be able to keep their lower back straight when pulling this way, I recommend you to keep your whole upper-back neutral when Deadlifting. Here’s how:

Lift Your Chest – your upper-back can’t round if you keep your chest up. Nor can your lower back round if your upper-back stays neutral. So make a big chest at the start of each pull, and keep it so during the lift.
Keep Your Shoulders Back – do NOT squeeze your shoulder-blades together like on the Squat as this would raise the bar and make the lift harder. Just keep your shoulders back & down and your chest up.
Improve Hip Mobility – short hamstrings from excess sitting can pull on your pelvis, and make your lower back round. Start by doing 2×8 of Squat-2-stands as part of your Deadlift and Squat warm-ups.

4. You’re Hyperextending Your Lower Back. Exaggerating the lockout by leaning back is as bad for your spine as Deadlifting with a round lower back. Your lower spine doesn’t like extreme arching nor rounding, especially not when loaded. Repeatedly hyperextending your back at the top can cause hernias.

Keep in mind that powerlifters will sometimes do this to show the judges that they’ve locked the weight. But this isn’t something recreational lifters should do when training. Just lockout the weight by extending your knees, pushing your hips forward and squeezing your glutes – done. No need to lean back on top.

5. The Bar Is Away From Your Body. What’s the easiest way to shovel snow? With the blade close to your body? Or with the blade away from you? Obviously keeping the blade close to you is way easier because it gives you much better leverages. Well this same principle applies to Deadlifts: the closer the bar to you, the better the leverage, and thus the lesser the strain on your lower back.

That’s why the bar should remain in contact with your legs from start to finish on the way up of Deadlifts. Start with the bar against your shins, roll it upwards, over your knees and thighs, until you’ve reached the lockout. Wear long pants to protect your shins and legs so you don’t keep the bar from you.

Frankly, if you master proper Deadlift technique:

You will build a stronger back
You will be less prone to injuries because you’ll know how to pickup an object correctly from the floor – with a straight lower back
You could eliminate nagging back pain, once and for all

10 Tips for a Better Snatch

Posted on:April 25th, 2014    |    By:

A perfect snatch is a beautiful thing.
It seems that more coaches prefer the clean when it comes to Olympic lift variations for power production.
But I’ve always preferred the snatch and have been obsessed with it for as long as I can remember.
Before I even started lifting weights, actually.
Cleans are a great exercise but they are also significantly harder to teach/learn than snatches are.
The other issue I have with cleans is that they can lead to wrist and elbow injuries. There are certain athletes, such as basketball players or baseball players, that I wouldn’t want to risk doing cleans with. It’s just not worth the potential of screwing up their wrists with one sloppy rep.
And that’s usually what you get for the first few weeks or months… a lot of sloppy reps.
With sloppy reps comes increased lower back stress as guys start leaning back way too far as well.
Unlike cleans, snatches actually keep your shoulder healthy (provided you do them correctly and don’t go too heavy) and strengthen the rotator cuff muscles better than almost anything else.
You usually notice, after a few weeks or months of doing snatches, that your shoulders just feel a lot more stable. Everything you do seems tight and locked in.
I like snatches so much that I honestly wouldn’t have a problem with someone starting every workout they did with some type of snatch variation. There are a lot worse things you can do.
If you want a higher vertical jump and bigger traps few exercises will deliver as much bang for your buck as the snatch.
Here are 10 ways to improve it.
1) Master 1 Arm Dumbbell Snatches First

If I could only use one exercise for power development that wasn’t a jump, it would be the one arm dumbbell snatch. It’s by far and away the easiest Olympic lifting variation to learn.
Most motor morons can learn it in about ten minutes and can start incorporating it into their training programs immediately.
In the early days of Physical Culture a 1 arm snatch was a contested lift.
Arthur Saxon used to dominate that shit. So should you.

2) Always Start with the Hang Position

There’s no need to start from the floor unless you plan on competing. Learning from the hang position on a dumbbell or barbell variation will always be much easier. Stand up straight first, then bend over by flexing at the hip. Push your ass out as far as you can and go down until your hands are just above your knees, while keeping your lower back flat.
3) Finish in the Power Position

Again, there’s no reason to squat all the way down if you don’t plan on competing. Finishing in the power position of any Olympic lifting variation means a soft bend in the knees. No need to need to dip any lower than a quarter squat at the very most.
When you first introduce the bar start with a clean grip (shoulder width). That’s safer than an ultra wide grip.

You don’t have to go as low as the legendary Tommy Kono

4) Progress to Clean Grip Snatches

When you first make the move from the dumbbell to the bar start with a clean grip (shoulder width). It’s safer and is a nice progression into a wider grip snatch.

5) Don’t Go Too Wide

After getting pretty comfortable with the clean grip you can start widening it up a bit. But again, unless you’re gonna compete, you don’t have to hands to collars. Most of those cats start doing that at a very young age.
Your shoulders probably won’t be as well prepared for it.
So go no wider than index finger in the rings.
6) Don’t Do More Than 3 Reps Per Set

The snatch is a very technical lift. It’s also meant to be done very explosively. Anything that’s technical and explosive should be done for sets of 1-3. Eventually if you get good at them you could do as many as five or six reps on something like a whip snatch.

7) Do Them Often

To get good at something that requires a modicum of skill you should do it a few times per week. In this case I’d recommend starting a workout 2-3 times per week with some type of snatch.

8) Start With Really Light Weights

All Olympic lifts are meant to be done very explosively. So you never want to use heavy weights that slow you down.Keep it fast and always maintain perfect technique. One quick move from knees to lockout. No pressing.

9) Progress Slowly

It’s hard to increase the weight on snatches so don’t rush it. You have to be consistent and patient. Using the same weight for a few workouts (or even weeks) in a row is a good idea. Once you have mastered it make the next smallest weight increase or simply add another set. Fractional Plates come in handy here.

10) Jump & Shrug

When you’re in the start position keep those two cues in mind. As you start to explode up and the bar moves along your quads just think about shrugging violently and simultaneously jumping straight up in the air as high as you can.
A life without snatch is a life not worth living.
- See more at: http://jasonferruggia.com/top-10-ways-to-improve-your-snatch/#sthash.9suJunj2.dpuf

I left the girl who I was supposed to be.

Posted on:April 22nd, 2014    |    By:

Posted by Bob Weaver – I was talking to one of our female members and she mentioned that the Saturday WOD, Hotshot 19, actually caused her to lose her lunch after the work out. So when I read the article below from Words with Lisbeth I knew it was a post everyone would enjoy..

I left the girl I was supposed to be. The polite person who said all the right words and didn’t offend. The one who carried on for the children’s sake. The one with the perfect job and the perfect family in the perfect house.

It took me a long time to leave her. Years. And years. And years. It took a while to define myself.

And it’s an ongoing process. I leave the other girl daily, every single time I pick up the barbell or swing a kettlebell. That girl— the polite one, the one society told to be a “good girl” and “play nice”—she runs away every time I run, or lift, or even start to breathe heavy during the warm-up.

She’s not who I want to be. She’s not who I ever wanted to be. She’s the girl I thought I had to be, for everyone else. But they didn’t know me. And that was my fault, because I was too scared to let anyone see who I really was. But I’m not scared anymore.

When I’m in the gym, you might find a lot of things there with me: chalk, tape, blood, heart, sweat. Foot stomping. Grunting. Sometimes, the F bomb — to celebrate, or motivate.

But you will rarely find perfect. In my form. In my words. In me. I try, but I don’t always get there. I am a work in progress.

And I will be a work in progress until the moment I cease breathing. It took me a long time to realize that’s okay, and that the perfect girl is gone. But the one who stayed is pretty kickass. I actually like her a whole lot better.

Gone is that girl who doesn’t believe in herself. You won’t find her here. You also won’t ever find a girl who thinks that if you lift big, you get “too big.” What is “too big” anyhow? Who the heck decided that? What a bunch of bullhuey. What a passel of small-mindedness passed around by people who never realized how wonderful life could be. Ignore it all, my friends.

One of the best lessons I’ve learned in life is this: Never let anyone else define how you should be. It’s your life. Push past the small minds and press on towards your big, bad, beautiful self. Define yourself.

Now, get in the gym or out on the trail or into your notebook or wherever you feel huge and alive, and go hard. Be the person you always wanted to be. It’s not too late.

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