Workout of the Day:
Jerk (Push or Split)
3-3-3-3-3-3-3
A HUGE Happy Birthday to CrossFIt Invictus Superwoman Elizabeth Terris (far right) pictured here with other studs Tabitha Stine and Rachel Medina.
Full-Tilt on Correct Nomenclature
Written by Mike Hom
1. Functional movement generally weds the spine to the pelvis.
2. Dynamics of functional movement come from the hip, primarily through extension.
3. Muted hip function = muted hip power.
Trunk posture can largely be determined by the flexibility of the hip flexors, erectors, glutes, hamstrings, and abs. The basic explanation for each muscle group is the hip flexors and spinal erectors work to anteriorly rotate the pelvis, while hamstrings, glutes, and abs work to posteriorly rotate the pelvis. When there is an imbalance of either the recruitment (strength or otherwise) or flexibility in any of those muscle groups, the result can be posterior pelvic tilt (like a gymnast hollowing out) or anterior pelvic tilt (excessive lordosis). So without further ado, here are some basic causes of both tilts.
- Tight hip flexors
- Tight erectors
- Weak or lax abs
- Weak or lax glutes
- Weak or lax hamstrings
Posterior Tilt -> Leads to loss of lumbar curve, pelvis is tucked under the hips. Characterized by shortening of hip extensors. This can mean there is no full hip extension expressed, or it means there is flexion in the posterior chain.
Causes:
- Weak or lax hip flexors
- Weak or lax erectors
- Tight abs
- Tight glutes
- Tight hamstrings
Fixing these issues in a client will achieve several things. It helps articulate the 3 joint movements that are loosely discussed in Coach Glassman’s journal, which are the sacroiliac (SI) joint (btw, this joint is essentially where the lumbar curve is articulated), hip joint and knee joint.
We’ve now clarified the two types of tilt that we see in clients. We ideally do not want the pelvis tilted too far forward (anterior) nor do we want it tilted too far back (posterior). We want a neutral spine, effectively locking the pelvis and spine in place, that can aggressively respond and correct itself to the dynamics of any movement we introduce.
For further reading:
Anatomy and Physiology for Jocks, Greg Glassman, August 2003, http://www.crossfit.com/journal/#3856
Common Postural Deficiencies, http://www.exrx.net/ExInfo/Posture.html
Where Have the Lordosi Gone?, Robb Wolf, July 2008, Performance Menu
Great photo. Happy Birthday E.T.!
Happy Birthday ET!!
ET!! happy birthday girl!! you are amazing!
ET, you rock, lady! Happy Birthday!
Happy Birthday ET! I hope that you have big plans involving relaxation and a whole lot of sugar.
You lady are one hell of a woman and an inspiration to all of the CF ladies. I hope someday I look half as good and am half as strong as you after two kids. Have a beautiful day.
What a fun morning. It is hard to say exactly what made it so great – it could be that I love to go heavy or C.J’s musical selection which inspired Christina and I to bust out the running man and a few other solid dance moves. Good times!
Have a great day all!
Yes Dani, you and Christina definitely had a ‘Solid Gold’ vibe going on this morning. But hey, it helped you crank out bodyweight push jerks, right?!
My little bro Nate Dogg has been med down the past couple weeks with a virus and some minor back issues. He’s slowly making a comeback and cranked out sets of 205 lbs this morning. Good job dude!
Now, if I can just get you on this Paleo thing with me, you’ll be even stronger!
~BC
Nate was looking super strong this morning.
Highlight: Christina’s face during her ‘cabbage patch’ dance. AMAZING!
PS, Dani, your ‘running man’ is redonk good!
Bee Charmer, I find that a little running man and funky chicken prior to a heavy split jerk is the secret recipe. Perhaps we should exercise that strategy at the Games. Lol. Maybe not the reputation C.J. is looking for Invictus, but it sure would be a good laugh.
The “Common Postural Deficiencies” website is bad to the bone… pardon the pun.
So geeky, yet soooo awesome. Much like the dance moves this morning.
Happy Birthday E.T.!! Hope you had a wonderful day
Happy B-Day ET…
Chris, Wayne- Thanks for the props my fellow Doggs… I know I’d be way more powerful with a consistent diet, but my days are very long lately. I just now took off my socks for the first time today! I put these bad boys on this morning at 7:15am leaving Invictus!! Sick huh? Was at work until 5pm, drove strait to class in uniform and just now got home. My dinner consisted of two bags of chips, two cups of coffee and I’m thinking about eating a bagel right about now…. I don’t know how i even got 205 up??
…goodnight
Happy B-Day Elizabeth… and thanks again for all the great baby advice!!!
Thank you all for your birthday wishes. I have not had so many birthday greetings ever. You all ROCK! Thanks for making my day.