Thursday 02.07.13

Terri gets down on her front squat

DAY 7

Do you need some tips on ways to stay Paleo AND socialize? One of my all-time favorite Paleo bloggers and recipe gurus has some advice for you.

Tomorrow (Friday) we're still doing front squats and seriously, if you haven't addressed your front rack mobility issues, then you need to start. We use this position for SO MANY movements in CrossFit. From thrusters to squat cleans, to push press and push jerk - you NEED a comfortable, efficient, and effective front rack position to maximize the power transfer from your legs, hips, and torso to your shoulders and arms.

If you STILL think your body operates only in distinct parts (e.g., legs or arms), then you're missing the boat on what functional fitness is. Our body is a system and each part of the body is connected. There is no such thing as a "leg day" or an "arms day" in CrossFit. Everything gets worked - every day. Ergo, if you have a shitty front rack position, then OTHER parts of the system are going to feel pain and discomfort as you compensate for bad positioning.

And of course, pain and discomfort cause a negative feedback loop. For example, if Jimmy feels pain or discomfort in the front rack position, then Jimmy is not going to like thrusters, front squats, or squat cleans all that much, In fact, those will be his least effective lifts with the lowest 1 rep maxes. AND therefore, Jimmy will likely AVOID those things as much as possible to avoid the pain. We all like things that feel good and/or come easily to us; however, what if Jimmy worked out those kinks that limit his range of motion, allowing him to get in a better front rack position? Methinks Jimmy would start crushing WODs with these movements in them and his entire body would benefit. His fitness and his enjoyment levels would increase, thereby causing a positive feedback loop of awesome.

Success begets success. Progress begets more progress. REALLY attack your front rack issues ON A DAILY BASIS. Instead of staring at the white board for 10 minutes before class, jump on a foam roller, grab a band, or crush out the kinks with a lacrosse ball. Know your body and keep it tuned up. Your posture will improve. Daily aches and pains will minimize. And you'll hold off decrepitude for another day. It's not just about front squats and thrusters. It's about living your life. We lead you to the water, now it's up to YOU to take a drink and keep drinking.

WOD

7 Rounds

Run/Row 240 m

7 deadlift (275/205)

7 lateral burpees

Rope climb