Wednesday, 02.22.12: Are You Ready?

The CrossFit Games Open is upon us. Starting today, on five consecutive Wednesdays, the CrossFit Games website will announce a workout that will be used to rank athletes and teams interested in competing in the CrossFit Regionals in the hope of eventually making it to the 2012 CrossFit Games. During this time, CrossFit affiliates are trusted to accurately judge and record.

For some of you, this is like being in elementary school (Post-Elements) and hearing that the SATs are coming up. You’ve heard of college (the Games) but you know with certainty that you are not going this year. So who cares? We care and you should too.

All of you should participate, whether you can do the WODs RX’d or not. This is your chance to get an accurate assessment of exactly where you are and to get benchmark for gauging your progress going forward. We will be offering two or more scaled versions of each WOD.

Monday, 02.20.12: Tips and Tricks

- E. Slade showing her skills at work!

Thrusters: Tips & Tricks

A thruster is a simple movement really… a front squat and a press.  This deadly duo packs quite a punch due to the range of motion it entails and stabilization it requires. Hmmm… that pretty much why we love to program the thruster: it moves a large load a long distance and quickly! But, how can you make the thruster a more pleasurable experience?

Let’s start by reviewing the mechanics of the squat.  The squat is initiated with the hips moving back and down, which balances the load in the frontal plane and loads the hamstrings. As you descend into the squat, drive your knees out (laterally) over your feet to prevent shear on the knee and the most efficient transfer of power.  As you squat, stabilizing your spine is supremely important as well, keeping your torso rigid and your spine safe.

The press is simply moving the load from a shoulder racked position to an overhead position.  The position of load on the shoulders is best carried with the elbows under or slightly in front of the load, in this case kettlebells. Of course, the most efficient path for the load to travel is a straight line. This is simplified in today’s workout, as dumbells don’t require repositioning of the head.  A press is completed when the load is directly over the heels with elbows locked out and shoulders in your ears (active).

Now, back to our mission: how to make a thruster easier.  A thruster is very demanding on both the cardiovascular and respiratory systems (i.e. your heart rate and breathing). Because the thruster has such a long range of motion and requires stabilization of your midline, you can bet that your muscles are going require quite a bit of oxygen to complete the task. You can set yourself up for success by thinking ahead and anticipating the demand by breathing more air, more often.  Stay ahead of the game and prevent oxygen deficiency by exhaling all your air twice per rep: once at the top and once at the bottom.

Lastly, as you fatigue, which you undoubtedly will, open your hips more dynamically. Instead of thinking – squat, stand, and press… begin thinking – squat, jump, press.  Now in reality you won’t be jumping, but this dynamic nature of the hip drive will help drive the load overhead with less demand on the shoulders. Core to extremity. Jeez, is this a theme?

Friday, 02.17.12: Know Your History

How did the Crossfit Games go from a ranch in California to become a Reebok-sponsored, worldwide event? Check it out-

Reminder

Tuesday/Thursday 10am class has been moved to Wednesday/Friday 10am

Thursday, 02.16.12: Being Crossfit

Wednesday, 02.15.12: Let's Play a Numbers Games

James D gets at the kettlebell clean-and-press during last year's 300 Challenge (coming back this April)

Thinking about competing in the Games? Want to know more about it? Here are the numbers you will need to know about the Crossfit Games:

5 - Weeks the Open will be taking place (also the number of WODs in that time)

February 22 - Day the Open Begins (Workouts will be posted on this page)

26,000 - Number of Crossfitters who participated in the 2011 Open

20 - Number of Masters athletes in each age division who will be ranked internationally and move directly on to the Games

4 - Masters athletes age divisons- 45-49, 50-54, 55-59, and 60-plus

6 - Individuals must be on team

60 - Number of athletes (60 men and 60 women) from each region who will be invited to compete in the Regionals

17 - Number of regional competitions that will be held worldwide

3 - Men and Women from each Regionals will move on to the Games

July 13-15 - When the Games will take place

1,000,000 - Dollar Prize Purse up for grabs

Want to compete? Click here.

Reminder

Tuesday/Thursday 10am class has been moved to Wednesday/Friday 10am