Wednesday 04.01.15

50 straight OHS for Latin Heat

Our Women's Health Workshop is Wed., April 15th at 6:30 PM.

$10/person. Refreshments provided.

Read this link to see if this is something you need.

Y'all, let's talk. Let's talk about your vertebrae. Let's talk so much you hear me right between the ears every time you go to pick up that barbell. You only get ONE SET of vertebrae. Seriously. ONE SET. Your back bones are NOT renewable resources. You can't "exercise out" a back injury. There is a reason there is the saying, "Do it light. Do it right." Train yourself to deadlift right, and you'll keep making strength gains. Train yourself to do it wrong by practicing it wrong during every WOD and strength session, and you'll injure yourself. And you cannot get strong if you are injured. So let's take a gander at a good deadlift and a bad deadlift. Can you spot which is which?

The deadlift on the left is GOOD. See the nice flat back? Her shoulder blades are pulled back and her abs are tight. The deadlift on the right is BAD. She gets points for having her shoulders back; however, her abs are slack and the dip in her lower back shows it. A weight belt cannot fix this. It takes conscious effort at LIGHTER weights to train your body to know what to do when shit gets HEAVY.

So here I stand on my soap box, asking you,

"What are you training for?" Are you training for life -- for health and longevity, for keeping up with the demands of kids, pets, or your active lifestyle? Or, are you training for injury by going only for the PRs and for bragging rights? 

Keep your end game in mind. I'm personally training to keep my fitness trend line subtly sloping upward as time goes on, and I'm not afraid to back off when necessary. I have nothing to prove to anyone but myself because I have only this ONE SET of vertebrae. I would like it to last a long, long time because I have one active kiddo and hubby to keep up with.

WOD

CrossFit Total

1-1-1 Back Squat

1-1-1 Strict Press

1-1-1 Deadlift

The CrossFit Total is the sum of the best of three attempts at the squat, the press and the deadlift. Take as many attempts as you want, just find 3 heavy lifts.