Posts tagged with ‘clean’

  • WOD Blog | Workout of the day

    TUESDAY 19-11-2013

    - by Imtiaz

    Please remember that the 17h30 and 18h30 classes today are cancelled due to the live announcement of the RXit Summer Series workout four. If the announcement is over early enough, we’ll allow for those entered in the event to complete the workout.

    Beginner

    A.
    Front squat
    3-3-3-3-3 (progressive)

    B.
    Power clean
    3-3-3-3-3

    Intermediate & Advanced

    A.
    Front squat
    2-2-2-2-2-2 (90% across)

    B.
    Clean
    2-2-2-2-2-2-2-2 (across or progressive)

  • WOD Blog | Workout of the day

    FRIDAY 08-11-2013

    - by Imtiaz

    HAPPY BIRTHDAY TO GEORGE CROCKER!

    Beginner

    A.
    Front squat
    3-3-3-3-3 (progressive)

    B.
    Power clean
    3-3-3-3-3

    Intermediate & Advanced

    A.
    Front squat
    3-3-3-3-3 (80% across)

    B.
    Clean
    2-2-2-2-2-2-2-2 (across or progressive)

  • WOD Blog | Workout of the day

    THURSDAY 31-10-2013

    - by Imtiaz

    Beginner

    A.
    Front squat
    5-5-5-5-5 (progressive)

    B.
    Power clean
    3-3-3-3-3

    Intermediate & Advanced

    A.
    Front squat
    5-5-5-5-5 (75% across)

    B.
    Clean
    3-3-3-3-3

  • WOD Blog | Workout of the day

    MONDAY 14-10-2013

    - by Imtiaz

    HAPPY BIRTHDAY FOR SUNDAY, CRAIG van der LINDE, GAVIN WOLFF, JACO LATEGAN & TANYA NESPOR!!!!

    Understanding the Programming: Strength Only Days

    We know that you all love the metcon. It’s your new fix. But while the metcon is what gets CrossFit a lot of it’s exposure, CrossFit is not all about the metcon. You need to be strong and powerful too. Heavy barbell, and barbell technique work are therefore essential components to our fitness program.

    We regularly program strength only days, and sometimes those days include Olympic lifting work. This allows us to spend a lot of time in the skill component of the class to develop your understanding and proficiency of the prescribed movements. Given that there is no metcon, it allows you to devote all your energy and focus to just one or two movements. And because you have so much more time to complete the given tasks, we have valuable time to really evaluate and improve your movement.

    We also program strength only days to train your central nervous system (CNS). There are two changes that contribute to strength gains: 1) By improving the CNS’ muscle recruitment patterns; and 2) By increasing muscle size. On strength only days we typically lift heavy in low volumes (total amount of sets and reps). This form of training primarily stimulates the CNS. Ladies, this is also why the strength training we do doesn’t make you bulky.

    Strength only days therefore require the same effort, if not more, as metcons. Approach the barbell with the same intent that you do a benchmark metcon. Don’t avoid those days either – you’ll just be cheating yourself of better performance improvements.

    More efficient = stronger = fitter.

    Beginner

    A.
    Power clean
    3-3-3-3-3 (progressive)

    B.
    Front squat
    Establish a 3RM

    Intermediate

    A.
    Clean
    1-1-1-1-1-1-1-1 (across or progressive)

    B.
    Front squat
    Establish a 2RM

  • WOD Blog | Workout of the day

    THURSDAY 26-09-2013: Lessons in Weight Belts

    - by Imtiaz

    HAPPY BIRTHDAY TO NIKI HARF!

    Thanks to coach Mike for sending in this great article about the use of weight belts. We’re seeing more and more people use them in the gym without the advice or guidance of a coach. This article by Matt Biss will tell you when you should opt for a belt.

    Lessons In Weight Belts: How And Why To Use Them

    by Matt Biss October 12, 2012

    In the dark corner of my local gym, I recently spied a guy doing sit-ups…while wearing a weight belt. The sight was like a swift punch to the crotch! While it’s not the worst gym offence, or even an incredibly rare event, I realized that many trainees don’t know what a lifting belt does, when to wear one, and why someone should.

    Wearing a belt during sit-ups, for example, is actually contrary to the function of the belt. The whole point of a weight belt is to prevent spinal flexion; the whole point of doing a sit-up is to flex your spine by contracting your abs. See the problem here? I’ve also seen people belt up for biceps curls, lat pull-downs, and leg extensions. Clearly, some instruction on this common accessory is needed.

    Belt-Ology In Action ///
    Most people think that weight belts support the back and can help prevent injury. That’s generally true, but a better understanding of the mechanics will change how many people use their equipment. Even some weight belt manufacturers don’t understand how a belt is supposed to work, which is revealed when they make the back of the belt wider than the front.

    To talk about belts, we first have to talk about breathing. Most people are taught to inhale on the eccentric (negative) part of an exercise and to exhale during the concentric (positive). While you should definitely breathe, this isn’t the method that works best when you need to produce a large amount of force. In the everyday world when you need to move something heavy—a couch or an Atlas stone—you take a big breath, push or pull while holding your breath, and only exhale after completing the movement.

    We use this technique—known as the Valsalva Maneuver—when we’re performing certain exercises at near-maximal effort. Holding your breath against a closed glottis while increasing you thoracic abdominal pressure braces you, and allows you to lift more weight. You’d never see a powerlifter squatting 600 pounds while slowly breathing out.

    When you inhale, pressure increases in your thoracic cavity; this pressure is further increased when you flex your abs. In this regard, the muscles of your abdomen serve chiefly to apply pressure to the anterior side of your spine, attempting to balance the forces produced by the extensors on the backside. In other words, this pressure keeps you from being crushed by the weight when you squat.

    The back muscles apply force, position and support to the spine from the back while the abdominal wall and increased abdominal pressure from a deep breath support it from the front. A weight belt’s main function is to add support from the front by increasing abdominal pressure.

    Belt It Real Good ///
    In a nutshell, a lifting belt provides a wall for your abs to push against. The added force with limited space means increased anterior pressure for the spine, helping to stabilize it. This gives you a more rigid torso with better transmission of force from the hips to the bar, plus a more stable foundation for overhead lifts. The width in the back of the belt has absolutely nothing to do with a belt’s function, as many people think.

    Ideally, a belt between three-and-four-inches wide, all the way around, is sufficient. If it’s much smaller than that, it won’t provide much support. If it’s much larger than that, it may not fit well between your ribs and hips. The material should be firm, typically leather/suede or something that won’t stretch.

    To Belt Or Not To Belt ///
    There is no need to wear a belt all the time. There is a lot of discussion in the fitness community about whether you should wear a belt at all. Some people believe you should only rely on your own abilities to stabilize heavy loads. I don’t intend to delve into that debate here, but I will say two things: first, under a heavy load, a belt can help reduce your odds of getting an orthopedic injury. Second, a belt will definitely aid in lifting performance.

    In my opinion, a weight belt is only necessary during near the max attempts on compound lifts, definitely not when you’re on a bicycle. You shouldn’t wear a belt with loads that you can easily support—below 90% of your one rep max on big, barbell lifts.

    Wear It Right ///
    When wearing the belt, it should be positioned and tightened correctly. Many times I’ve seen lifters move the belt to a more comfortable position under their gut, even though that is contrary to what they’ve learned about belt usage. Obviously, the belt shouldn’t be too loose, although many make the mistake of making it too tight. A belt so tight that you can’t properly contract your abdominal wall will actually work against you. Take a breath (hold it), place the belt in position and brace the abdominal wall. Draw the belt just tight enough to slightly restrict your braced abdominal position to achieve maximum benefit.

    [divider]

    Beginner

    A.
    Clean deadlift
    5-5-5-5-5 (across)

    Clean grip only

    Intermediate

    A.
    Clean deadlift
    5-5-5-5-5 (across, 100% max clean)

    Clean grip only

    B.
    Play a game of musical med balls!