Power Squat 2-2-2-2-2-2
Then
30 strict toes to bar NFT
Daily WOD – Nov 29, 2013
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@ Cross fit hail fire in Orwigsburg, PA: 8 rounds each of Tabatas(20 sec on, 10 rest) of du, wallball, hand release pu, box jumps, ball slams – didn’t score. Hats off to all you Firebirders yesterday! Awesome work!
Checking in from Crossfit Swift:
12 DUs at the start of each rd
10 HR PUs
10 sit ups
10 ring rows
10 box jumps 24/20
9 HR PUs
9 sit ups
9 ring rows
9 box jumps
….
1 HR PUs
1 sit up
1 ring row
1 box jump
12:44 RX+
Can’t wait to make up this WOD Thursday!! Looks like fun!!!
😉
Checking in from my couch.
AMRAP in 8hours
Sit, nap, scratch, stretch.
The gym is your lab and you missed a great experiment! And you forgot to post a score.
Forgot to add weight to the board: 245#
Also, related to my observation today, page 91 in Supple Leopard has this (I think there’s a copy in the gym):
Lumbar Reversal Fault (The Butt Wink)
The butt wink occurs when your pelvis tucks underneath your body near the bottom of the squat. If you start a squat by reaching back with your butt and unlocking your abs–overextending the lumbar spine–your femur runs into the top of your hip joint and literally drives your pelvis back like a slow motion truck accident. The butt wink is the pelvis realigning to a better position. However, the overall system then becomes horribly unstable and poorly braced. This is not a happy place to be, especially with a loaded barbell on your shoulders. If this is your problem, here’s the plan: You need to create and maintain midline stability and torque. If you have tissue restrictions that compromise your movement, reduce the depth of your squat and address your posterior chain and hamstring mobility. Remember, you never want to compromise safe form for depth.
Motor control fix: Squeeze your butt and stabilize your spine in the top position; Initiate the squat by driving your hamstrings back, not your butt; Shove your knees out as far as possible and screw your feet into the ground as you lower into the squat.
Mobilization target areas: Hip/quads, glutes, hamstrings, calf/heel cord, trunk
That description of the “butt wink” was much different than I expected. . .
Good work Kehl, impressive.
Here’s to winking at this post 😉
Results:
9:30
Ron 275
Brian 225
Rick 245
Filchner 225
Maggie 155
Jackie T. 170
Mel 155
Pete 205
Paul 205
Tina 85
Kim L. 115
John 305
12:00
Sharon 105
Zoo 325
Ben 255
Rey 285
Sara R. 185
4:00
Kerri 115
Heather 55
Chris 125
B 235
Tom S 215
Anthony 165
Stuart 165
6:00
Nikki 165
Sarge 165
Chase 225
Dave 255
Dani 165
Erin 135
Pete 165