Workout of the Day:
Jerk
2-2-2-2-2
and then,
Every minute on the minute for 12 minutes of:
3 Hang Power Cleans
3 Front Squats
3 Jerks
(Use approximately 70-75% of your 2-RM Jerk.)
This WOD inspired by Coach Rut, a top-notch coach who has shared knowledge with and inspired many great coaches in the CrossFit community.
Foam Rolling: The Quads and Hip Flexors
Written by Calvin Sun
The quadriceps muscle earns its name from the “four heads” it is composed of: vastus medialis, rectus femoris, vastus intermedius, and vastus lateralis. These four muscles work together to create an extremely powerful knee extensor. The rectus femoris is unique in that it is the only muscle in the quadriceps that orignates from the pelvis, specifically the illium. This actually makes the rectus femoris both a knee extensor and a hip flexor. GHD sit-ups, when done properly, make good use of the rectus femoris. The quads are essential for human movement, standing, walking, running, kicking, jumping, squats, lunges, deadlifts, cleans, jerks, and snatches all require the use of the quads.
- To foam roll the quads, start with the foam roller on the ground, perpendicular to your body.
- Position of the front of your thigh on the roller and begin rolling toward your knee.
- Work slowly, going back and forth between the middle of the thigh and the area just above the knee.
- Spend an extra 15-30 seconds working on any hot spots you may encounter.
- To foam roll the hip flexors, start just as you did for the quads but roll up toward your hip.
- Stop just below the bony part of your hip. Again, make sure you spend extra time on the “knotted” up areas.
Foam rolling can be done before or after working out, just make sure you do it at some point in the day. If you have particularly tight quads and you know you’ll see some squats in your workout, try to foam roll prior to your workout. Either way, you’ll soon see improvements in the quality of your movement.
Thanks Cal. I did this last night and then cried myself to sleep…or maybe i just passed out while crying.
Hey, no fair!!!
George made airplane noises for the 7 a.m. class during the dive-bomber pushups. CJ at 6 a.m.—nothing. Not even a random grunt.
Mr. Biscuit is raising the bar….
What’s up Moses and Crossfit Invictus,
Crossfit Sweat Shop is hosting a Fran-Off on Saturday, August 8th. If your in Nor Cal your always welcome.
That’s right, people! The world famous Fran-Off is back with brand new levels of awesomeness. What’s a Fran-Off? Teams of two compete head-to-head in a double elimination tournament for winner-take-all prize money. How much? $1000. That’s right, 1k, a grand, a “G.” Paid-in-full to the winning team.
For complete details click on the link: http://franoff.blogspot.com/
Mike Jenkins
Good wod today. Very strange to get used to the idea of heavy (to me, anyway) weight overhead. I am just starting to get the cues on firing hips to drive upward with the explosive force needed, and it sort of shocks me when the weight all of a sudden just goes up in the air.
Hearkening back tangentially to Mark’s post about mental toughness, I can say that even a slight doubt about whether you can hoist a certain poundage will undermine your ability to do so. I had that happen today, where just for a moment I wondered “can/should i do this?” and it prevented a lift that I could have done.
CJ, Greg and Dan, thanks for the good coaching and support.
As this was the first jerk wod I have encountered, I did not feel too bad about missing a couple.