We have LOTs of outdoor workout space

Tuesday 200714 3×21&12

Ergonomics is the art and science of setting up the position of the human body to move efficiently enabling an individual to accomplish the task at hand (erg is Latin for work/action). Setting up the clean, sitting down at a drafting table to draw up blueprints for a house, holding a phone… all demand “good ergonomics” to keep the body healthy and functioning efficiently. The shoulder position in a push up is often overlooked. And as you can see in the pic below, Sawyer’s position has been altered quite a bit. She is using DBs to allow for a neutral wrist position- as extension of one wrist is painful. The elevated platform helps her get additional leverage to allow for more reps without losing midline tension. It took a bit of tooling to “discover” this relatively comfortable angle and position so that she could “get her work done.”

CrossFit Malibu, Virtually- ZOOM Class Session LIVE with the 9am group class

Sawyer, a visiting CrossFitter from Dallas, joined for the summer with her family. She is a sophomore at Claremont McKenna College.

Tuesday’s WOD at 7 and 9am and again at 4pm
Three rounds for time of:
21 feet elevated strict push ups (Rogue block)
12 power cleans (70/50kg)
Post time, load, and any scaling

Intended Stimulus
A bit of volume today, for time. While there will be some fatigue that sets in on each movement- you’ll try to take short breaks and then keep moving. The clean is meant to keep you focused on form- heavy enough to necessitate dropping each rep and then getting set up and tight for each lift. Keep the push ups in small blocks with smart breaks. “Strict” is added to force a solid plank each rep OR a rest.

General Warm Up
After some inch worm, there will be plenty of down dogs to get loose. A bit of jumping/landing to warm up the POP of the clean. A couple of sets of Russian KB swings paired with RDLs will get the body wired for the power. Find some push up positions that fit your needs (see the pic above!- good for wrist issues)

Specific Warm Up
Basic barbell work- mainly deadlifts and hang power cleans before taking the bar from the ground/mid-shin for some technique focus. Then take about 4 sets to work up in load. An RX of 70kg might do this: 2 sets of 4 power cleans at 40kg with a 1 minute stretch break in between. 1 set of 3 reps at 50kg. A few reps at 60kg and then a rep or 2 at 70kg. This should represent about 60-70% of 1RM.

Workout Notes
Take the set up position of EACH rep seriously- get your stance and then grip- standardize this! And precise position/posture before lift off. Be strict on yourself with push up position. Sloppy midline- a spaghetti spine- doesn’t help your strength in the long run. Be a rigid piece of rebar, not a wet noodle. Keep the hands under the shoulders- not out wide- with your contact on the ground.

Start the de-pump process by getting some hanging… and then pass-throughs with a PVC pipe. Next, elevate the hips for some low back depcompression- hold happy baby and try soem reclining ankle to knee to stretch the glutes.

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