Workout of the Day:
Five rounds for time of:
95 lb. Hang Power Snatch x 15
Run 400 Meters
Good triple extension, pulled a little early, but we have time to fix her. Don't miss Sage's Oly session tonight at 6:30 p.m.
Anatomy 101 – Terminology
Written by Mark Riebel
Every athlete should have at least a rudimentary understanding of human anatomy in order to better comprehend the mechanics of exercises, to dissect what we coaches often say, and to gain a better understanding of your body. Let’s begin with an overview of some significant anatomy-related terms, all translated into regular-speak.
- Proximal – this refers to the part of a bone or muscle that is closer to the center of the body relative to something else (e.g., the shoulder is located proximally to the hand).
- Distal – refers to a part of the body farther away from the center of the body relative to something else (e.g., the hand is the distal end of the arm).
- Medial – a body part that is closer to the midline of the body. Don’t think of this in terms of distance, but more of sides (e.g., the inner thigh is the medial portion of the leg).
- Lateral – a bone or muscle that is on the side of the body (e.g., the outer thigh is the lateral portion of the leg).
- Anterior – nearer to the front of the body (e.g., the chest is the anterior portion of the torso).
- Posterior – nearer to the back of the body (e.g., the back is the posterior portion of the torso).
- Superior – a body part located above another (e.g., the head is the most superior structure of the body).
- Inferior – a body part located below another (e.g., the foot is the most inferior portion of the body).
- Flexion – while there are a few exceptions, this generally is the closing or bending of a joint.
- Extension – generally refers to the opening or straightening of a joint.
- Origin – this can seem a bit arbitrary, but it most often refers to the attachment point of a muscle to a bone that does not move when the muscle contracts. For example, the origins of the biceps brachii are on two parts of the scapula (your shoulder blade), and when the muscle contracts, the elbow flexes with the shoulder remaining stationary.
- Insertion – the other attachment point of a muscle located on the body part that will move with muscle contraction. The biceps brachii inserts into the radius (one of the forearm bones) and causes the forearm to move as the elbow flexes.
Your coaches will never expect you to be experts on these terms, but if you ever catch us talking amongst ourselves about your origins and insertions, at least now you won’t be too concerned that it’s an inappropriate conversation. And of course, if you ever catch us using these terms while coaching, feel free to slap us and ask us to repeat our advice in layman’s terms.
what are the reps on the snatch. Going to miss the 6 am tomorrow
To Josh Edgeman (from yesterday’s blog): Welcome to CFI!!
Today’s Invictus Shot: Pumpkin Pie. Yummy delish! Thanks, M, for having them available to us.
Today’s WOD: also yummy delish! Jana and Jen showed such determination…very inspiring.
Hey guys! Just droppin’ in to say hello, and comment on the well informed blog written by Mark. I thought that it is a very nobel thing to explain the terminology of the human anatomy, so everyone to be on the same page. Even perviously going through EMT school, I still have to brief myself on those terms, again. I hope all is well in SD, and wish you all the best of luck at your stellar box.
AD
Nice post Mark, very informative.
I tackled this WOD alone, well I had M yelling at me ‘BE AGGRESSIVE YOU ARE NOT A DANCER’. It was tough but I loved it. I would say 3 out of 15 reps were solid. Those not included in the 3 actually performed correctly were more of a snatch -> press. Coach B and Sage would not approve, but I will work on it!
Missed the 6 a.m. crew this morning, but I did get to see Christina and Jen finish out the WOD. You ladies looked strong. Love to watch the determination on your faces.
Hope everyone has a stellar day.
Mark, I have to disagree with one of your examples… Speaking from experience the head isn’t always the most superior part of the body! Just a little midweek levity, great post and I look forward to learning more and more every day on this site.
I was almost virtually working out with the 9:30 crew, missed you by half an hour. One of those rare days when I was able to sneak in a noontime workout while teaching (don’t ask.) Subbed 500M row for the run. Time 17:29. Dani, I was with you on the solo part and unfortunately I didn’t have M there to yell, therefore I might have snuck in a few muscle snatches on the reps in the teens. Thumbs are a little shredded from all of the hook gripping this week so far.
Stay Classy Sand Diego
Good times with the energetic guys and gals at the 0600! I was chasing Jen, Kari and Cynthia the whole time! I think Sean was the only one of us dudes to use 95 #s. Nice work people!
I am of the opinion (albeit unqualified) that the snatch and the OHS are “‘the great equalizers” in the CF community (or any fitness program for that matter).
In any given WOD, the level of difficulty for each movement is always going to be different for everyone. However, it seems to me like the snatch requires the most overall mid line stability, shoulder, glute, and leg strength. Not to mention the agility, speed and coordination required (granted, this is coming from the discombobulated snatcher they call “Bee Charmer”).
Like you Dani, I only executed a few solid HP snatches (scaled to 75#’s). I pulled early and landed too wide (especially when fatigue began to set in) on most repetitions. Many a rep turned into a shoulder/push press. I really need to work on those weaknesses.
However, I’m happy to report that CrossFit works! I could only snatch a PVC pipe a year ago and my met-con (especially in the heavier weight/Oly type WODs) has been improving.
Welcome aboard to Josh Edgeman and all of our new friends. You will love it here. Great people, great coaching and a super motivating environment. CFI ROCKS!
gotta get me one of them pink outfits!
Mark, thanks for the run down… these things have always confused me when getting telephone chiropractic advice from my sister! Now I’ll pull up your trusty guide and know what she is talking about.
PS, What is with all the fun WODs coming up on Wednesdays? Grrr, darn rest days!
Wink, it was supposed to be my off day too, but I cheated and worked out.
I have plans Saturday, so I had to adjust and get another WOD in this week. Gotta’ love the flexibility with the class sked at CFI!
BC
This one kicked my butt this morning. Technique could definitely use some improving. I was wondering, what is the proper way to come back down with the weight?
Probably should of asked while I was there, however that aspect of the work out seemed the most difficult or wearing.
Trying to find the most efficient way to bring the weight down without just dropping it or should the weight just come back in reverse?
Wink, what’s a rest day? You mean you aren’t supposed to do 6 on 1 off?
Major tweakage of my left shoulder during the ring push-ups in yesterday’s WOD. I believe I may have been dipping my torso and thus strained the shoulder. I am thinking about doing one armed dumbbell snatches today to rest the left and smoke the right shoulder. Any thoughts on this- good or bad idea on only snatching on one side? Sub something else each round for the 15 snatches? Go lighter? Talk to me people!
Sean,
A good and safe way to bring the weight down is to essentially lower the weight in the same path that the bar went up, and then “catch” the bar in the fold of the hips. If you need clarification on this, talk to one of the other trainers and they will get help you get this sorted out.
Hope everyone is doing well there.
Hey C-Note, this is just my opinion but I say give your upper body a rest. Use those legs and your core. I don’t know that I tweaked my shoulders, but I have done a TON of overhead work the past few days (Saturday: heavy PJ, pull-ups and KB swings; Monday: cleaning and jerking, Tuesday: ring push-ups and today snatching). Sitting at my desk right now my shoulders are screaming at me. Rest em. You have other parts of your body you can smoke. Love ya girl. Whatever you do tonight…hit it hard.
Coryna,
I agree with Dani. I think that you should just lay off your upper body completely for a couple of days. I am a firm believer in NOT working only one side of the body because I think it can really throw things off. If it became a long term thing, I could see why you would want to work only your right side, but for now just take a little break.
Thanks ladies! You guys seriously rock. Just what I needed to hear- I always need someone to talk some sense into me when I am injured. Maybe I will sub deadlifts or squats of some sort. I will be bummed to have to opt out of your class tonight, Sage. I really enjoyed last week’s class. You’re a fantastic coach and I am looking forward to learning more from your wealth of Olympic lifting knowledge!
Way to lay off the snatches tonight, C-Note….what gives?!
Oh yes… my stubborn ways. Couple rounds of the Burgener warm-up and some PVC pass throughs and the shoulder felt warm and good to go. So I just went lighter on the snatch. The snatch movement actually didn’t bother it. It’s when I reach across my body or behind. Just a strain from those darn ring push-ups. Thanks for the motivation during the WOD M, Sage, Ari and Snax!
WoD – 5 Rounds of
15 HPS’s (95lbs)
400 M Run
As RX’d: 18:06
My METCON is getting a little better everyday. Thanks Nick for pushing me. As the rounds went on I wanted to take longer and longer breaks.