Workout: Three rounds for time of:
15 Sots Press (45,35)
Handstand Walk 15 Meters
20 Second L-Sit Hold
Handstand Walk 15 Meters
Bend That Back Knee!
A common fault we often find in beginner and intermediate weightlifters is a straight back leg in the receiving position of the split jerk — receiving the bar with a straight back leg limits the distance we are able to press ourselves under the bar. A fully extended rear leg (in the receiving position of the split jerk) has also been shown to create a substantial amount of knee pain; instead of cushioning the weight with a bent rear leg, the knee takes a considerable beating when the weight gets heavy overhead.
Ideally we want to have a slight bend in the back knee, thus allowing us to more easily change levels under the bar. The rear knee should be stacked directly under your hip as we move down underneath the bar, further enabling you to remain neatly (and strongly) ‘stacked’ under the bar; shoulder on top of hip, and hip on top of knee.
Complete as many rounds as possible in 25 minutes of:
11 Thrusters (155, 105)
Timing The Turnover & Receiving Position Of The Clean
We always talk about RECEIVING the snatch and not CATCHING the snatch. The same idea is important to understand in the clean, as Chris demonstrates in the lift pictured above — Timing is hugely important and we want to stay connected to the bar throughout the entire lift, from takeoff to getting under the bar.
In the clean, we often see people diving under the bar and hoping to “catch” the bar in the front rack position. To maximize efficiency of the clean, we need to time our pull so that we meet the bar at the top of it’s upward-most travel, and then aggressively turn the elbows over to “receive” the bar at that point in space.
Conversely, when the bar comes crashing down on top of you, it’s because you’ve gotten too far under the bar as it’s still traveling up. The bar crashing on top of you can pull you forward and out of position, causing any number of scenarios where you will likely miss the lift.
Think of it this way: Would you rather be in the bottom of a squat and have the bar handed to you right at your shoulders? Or would you rather the bar be dropped on top of you from higher up? Suffice to say, it’s much easier to absorb the weight if you meet the bar vs. letting it fall on top of you.
Give it a try!
Workout: Push Press: 3-3-3-3-3-3-3
Accessory: 100 Lying Dumbbell Roll Back Extensions
What Good Can Possibly Come From Smashing Your IT Band?
Understanding anatomy is critical in appreciating the difference between ‘normal’ pain associated with muscular tightness vs the the pain associated with injury.
Take the IT Band for example. Remember, it’s a tendon. Tendons do not have an adequate blood supply and have no elastin (meaning they DO NOT lengthen). So, what would the value of foam-rolling a structure without blood supply or elastin be? The answer is none. But it hurts, so what is it doing? Look no further than a Google and/or image-search of the ‘lateral femoral cutaneous nerve’. You’re going to find that this nerve is responsible for sensory innervation (sensing pain and touch) and it lives right where the IT Band resides — nerves don’t like to be crushed. They are alerting you with pain because your constant smashing is hurting them.
So if it’s tension that you’re trying to alleviate, look to areas that are comprised of tissue, NOT tendon. Areas such as the Tensor Facia Latae, Gluteus Medius, Piriformis, Adductor and Vastus Medialus (Google them all!). Many of these muscles tie into where the IT Band inserts on either the hip and/or the knee. Thus, by feeding slack into these surrounding tissues, you can thereby relieve the (over)accumulation of tension found in the IT Band and achieve a more open and pain-free range of motion in the hip and knee, all without the pain of associated with ever having touched your IT band.
Give it a try!
Workout: For time:
100 ft Walking Lunge
5 Rope Climbs, 15 ft
50 Box Jumps (24,20)
25 Overhead Squats (65,45)
Saturday November 12th Schedule Revision
In observance of this Saturday’s CrossFit Level-1 Seminar, we have adjusted our Saturday class schedule. Rather than hosting morning classes, we will instead be hosting ‘Open Gym’ hours from 6:00pm to 8:00pm for anyone wishing to train on their own inside the gym. Additionally, Coach Lincoln will be hosting his Olympic Lifting class concurrent to Open Gym, 6:00pm to 8:00pm. All athletes are welcome to attend — please still register for class online.
IMPORTANT NOTE: In observance of this Saturday’s CrossFit Seminar, CrossFit Belltown members will only be allowed in the gym between 6:00pm and 8:00pm. Should you arrive to the gym ‘early’, you will kindly be asked to wait outside until the seminar ends.
Five Rounds For Time Of:
15 Floor Press (135/95)
All For One… And One For All
Congratulations to Fred B. for PR’ing his back squat earlier this week – 255lbs. Fred’s PR stands at the top of a long list of Back Squat PR’s this week. Well done, everyone!
Workout: Weighted Pull-Ups: 1-1-1-1-1-1-1
Accessory: 100 Banded Face Pulls
The Reverse Hyper — The Most Important Yet Underutilized Piece Of Equipment In The Entire CrossFit Pantheon
The benefits of utilizing the Reverse Hyper apparatus are both strength-driven, as well as pre-and rehabilitative. During the eccentric (lowering) phase of the movement, the load provides traction on the spinal column, circulating spinal fluid throughout he spinal column. During the concentric (upswing) phase of the movement, the glutes, hamstring and spinal erectors contract to lift the load. The combination of these phases of movement provides a pumping action, circulating nutrient rich blood to the back, keeping it strong and healthy.
A New Addition
Congratulations to Ashley and Ian Sefferman! They welcomed Shaina Elle into the world on October 29, 2016. The beautiful baby girl weighed only 6lb 11oz, but we suspect it’s only a matter of time until she’s getting her first muscle-up mid-workout… just like her daddy.
Workout: For time:
30 Clean and Jerks for time (185,135)
Time Cap: 10 Minutes
Arrow Physical Therapy Is Coming To CrossFit Belltown
Sarah Haran of Arrow Physical Therapy will be stopping by CFBT on Monday, November 14, from 4:30p to 7:30p for consultations and treatment. Sarah earned her Doctorate in Physical Therapy at the University of Washington in 2007. She has been CrossFitting in Seattle since 2010 and competed in the CrossFit Games NW Regionals on a team in 2014. Though she has loved working in other clinics throughout the Seattle area for almost 10 years, Sarah opened Arrow Physical Therapy in 2016 to focus further on a CrossFit clientele. Specialties at Arrow Physical Therapy include return to sport for CrossFit and weightlifting athletes, dance rehabilitation, running retraining, and non-surgical intervention of hip impingement. Sarah emphasizes movement mechanics and stability. She works specifically with the patient to individually re-map their motor patterns in order to yield improved function and ultimately reduced pain. Sarah believes that if you learn to move more correctly, you can continue to participate in what you love.
We will be posting a sign-up sheet at the front desk later this week, or you may contact firstname.lastname@example.org to request a time slot.
Workout: Back Squat: 1-1-1-1-1
Accessory: 3×12 Back Rack Barbell Step-Ups to a 20″ Box
While we may not have candy (and no, we won’t smell your feet), we can give you something good to eat! We just received our supply of NW FitMeals for the week, so you can come back strong this week if maybe you overindulged your sweet tooth this Halloween.
Our menu this week includes:
Paleo Chicken Salad $10.99
Paleo Grassfed Beef Chilli $11.99
SouthWest Chicken Meatball w/ Garlic Aioli $11.99
Smokey Bacon-Wrapped Chicken $11.99
Workout: Test A Benchmark -or- Make Up A Missed Workout
1RM lifts or Runs/Rows
🕸 FrankenFit 🕸
Happy Halloween from CrossFit Belltown – creating monster results since 2009 🎃