Saturday 12.17.11

Far left: Solid perfection. Center: Weak core. Far Right: Tight Shoulders. Do you know your position?

Reminder: Today is the last day we'll accept non-perishable donations to the Oregon Street Salvation Army. Thanks to everyone that brought in goods so far - we appreciate your generosity!

Lately at WCFM, our programming focuses quite a bit on barbell work. The over-arching objectives with this focus are 1) familiarity, 2) technique, and 3) strength training. Obviously, the first 2 objectives contribute toward achieving the third. The more familiar you are with the barbell (e.g., the names of lift, where you like your grip and what weights you choose for different lifts, or whether you prefer chalk), and the better technique you have, the more progress you'll see with your strength training. There is no shortage of information on the benefits of being stronger, particularly as you age.

The photos above illustrate the issues we see with 2) technique. Because we have a lot of runner athletes, we see a LOT of tight shoulders. Tight shoulders inhibit quality overhead movements, particularly overhead squats. Nothing points out upstream and downstream effects of tight muscles quite like the OHS. You may have a GREAT air squat; however, as soon as we get you to raise those arms overhead, your chest pitches forward, you lose your lower lumbar curve, and you slide into a downhill skier position. Plus, the bar is pushed forward, tipping you onto your toes and off your heels. This is all NO GOOD. You'll end up dumping the weight and stressing out your knees and lower back. Why is this bad positioning happening? Maybe it's those tight calves and/or hamstrings, which prevent you from keeping that lumbar curve and your chest up and out. Maybe it's those tight shoulders, which prevent you from squeezing those shoulder blades together and pulling that bar back. Either way, it's not motivating you to like OHS anytime soon.

The other thing we see quite a bit is hyper-extension at the top of overhead movements (see Center, above) like the push press and thruster. The core is not engaged, and the athlete is depending on the lower back to support the weight. Do this often enough, and your lower- to mid-back will feel the effects. Be conscious of tucking that butt under and pulling your belly to spine, particularly during the push press and when locking out on the thruster. Focusing on keeping that core tight helps maximize the thrust of the hip into the drive overhead. Additionally, a tight core stabilizes the load while it's overhead. These are both good things.

Again, upstream and downstream muscle connectivity is in play. Your torso (a.k.a. core) is the solid block supporting the load. In the photo on the far left, the athlete is lined up perfectly so that the bar is loaded on the palm, which is directly on top of the wrist, which is supported by the shoulder, which is supported by the solid block of core muscles, which sit on top of the hips, which are supported through the chain of the leg, which is rooted through the heel. POSITION IS POWER.

Regardless of whether you ever want to lift ridiculous amounts of weight, good positioning keeps you safe during a WOD, inspires confidence, improves posture, and allows you to progress. Do you know your position? Do you know how to improve it? Are you vigilant in addressing your unique trouble spots by stretching with the foam roller, lacrosse ball, and bands available at the box before and after a WOD? Are you aware of your body position during a WOD, even when the clock is ticking? Do you sacrifice good position for a faster time? How you answer these questions indicates how willing you are to injure yourself during a WOD by sacrificing good positioning. The clock is merely there as tool to measure progress - not to determine success or failure. Live and die by good positioning, Warriors, not by the clock.

As usual, Saturday's are all about choosing your girl. Have at it, Warriors, and think about your position!!

WOD:

Add "Annie" (50-40-30-20-10 situps/doubleunders) to any of the girls below.

"Gwen"

15-12-9

Clean and Jerk
(Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.)

"Diane"

21-15-9

Deadlift (225#) and HSPUs

"Elizabeth"
21-15-9
Clean (135#)
Ring dips

"Eva"
5 Rounds for time of:
Run/row 800 m
30 KB Swings (53/35)
30 pullups

"Kelly"
5 Rounds for time of:
Run/row 400 m
30 box jumps (24")
30 wall balls (20#)

"The two most powerful Warriors are patience and time."

~ Leo Tolstoy