Jan 18, 2015

Monday 15.01.19

***Bubble Open from 0800 - 1800 CST***
Main WOD
15min EMOM

- 10 Thrusters 95/65#

Strength: Deadlift
- 3x 5 @ 60/65/70%

Assistance Work
- 5x 10 Good Mornings 45/35#

Post loads and results to www.ironmajorcrossfit.com.


Coach's Notes. Holiday start times of 0820ish. Warm up prior and be ready to 3, 2, 1...Go!

WOD: It’s an Every Minute On The Minute WOD! Every minute on the minute perform 10 thrusters, rest the remainder of the minute. If you are unable to complete 10 thrusters in 30-45 seconds, reduce the weight. If there’s no resting, it’s not really an EMOM, it’s an organized AMRAP.
  • Thruster: The movement begins from a standing position with the bar racked on your shoulders. You will perform a front squat, ensuring that you reach full depth (the crease of your hip is below the top of your knee). As you stand from the squat, you will push the bar overhead, ending with the bar balanced over your heels.
Here are a few tips to perfect your thruster:
  • Drive through your heels - as soon as you come onto your toes, you have nothing to push off against and instantly lose power.
  • Use your hips and legs to help generate power to get the bar overhead.
  • Have active shoulders at the top of the lift and don't leave the bar in front of you when it's overhead; pull it back over your heels.
Strength: We are on the final week of the 5/3/1 cycle, the de-load week. Notice: on your last set of reps you do not exceed the prescribed number of reps. Deadlift the main points of performance are:
  • Stance is hip width
  • Weight in the heels
  • Tight lumbar curve (low back)
  • Shoulders begin over the object
  • Hips and shoulders rise together
  • Bar remains in contact with the body for duration of lift
Assistance Work: Good Mornings. The entire length of the body is acting as a lever arm—with the load being distributed throughout the entire posterior chain. That’s a lot of muscle worked, so keep the weight light. This is an important concept to grasp. The good morning is not simply a “low back” movement.
  • The hips extend backward with the glutes flaring and starting the movement.
  • As the body hinges backward, the torso will lean forward. The entire spine is in a reinforced neutral position with a moderate arch in the lumbar. The core should be on “lock-down.” The chest is expanded with “big air belly” breathing in effect.
  • As the hips reach their maximal point of extension, the glutes and hamstrings should be maximally recruited. Notice the upper back posture is still maintained and there is no collapse or loss of tension anywhere in the body.
  • The gluteal muscles contract to bring the hips forward and return the body to a standing position. Again, there is no degradation of tension at any time.

2 comments:

Jimmy Chen said...

IMCF Sill

Started out Rx, but had to scale down to 75#. Even then, I missed a round (13th, I think) near the end.

As we used to say in USAREC, "I finished, but I didn't finish pretty."

Chuck Lawrence said...

Rx complete. I finished...barely. Rounds 14 and 15 were danger close. Like two seconds from failing on round 15 close.