Monday 03.25.13

CF Open WOD 13.3 is the challenge and Kyle gets his first muscle-up during it!

We have several Warriors registering for the Festivus Games, which are happening on Saturday, April 13th, at Quad City CrossFit. Will you be among them??

Benchmark Week! We're doing Girl WODs all week. Therefore, be sure to write your times, weights, and modifications down in your binder. 

Warriors, We've heard a few rumblings on deadlift days about not wanting to compromise the low back. If one of us tells you that you're rounding your back, look what you're doing to your spine regarding shear forces:

Dr McGill’s low back disorder research, in which he noted that trunk extensor muscles like the erector spinae counteract shear force on the spine. FYI: left = BAD; right = GOOOOOD

As Coach Jacob always says, "Do it right do it light. Do it wrong do it long." In other words, if you feel the rounding, drop down the weight on the bar and focus on doing the lift correctly so you can build the strength of your posterior extensor muscles. Put your ego aside before you eff up your back for life and turn into one of "those people" that blames the barbell for your bad back. Don't let that bar boss you - YOU BOSS THE BAR. So do it right, and do deadlift for life.

WOD

Diane

21-15-9

Deadlift (225/155)

Handstand pushups

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Cash Out:

250 weighted step ups