Workout of the Day:
For time:
30 Handstand Push-Ups
40 Pull-Ups
50 KB Swings
60 Sit-Ups
70 Burpees

Susannah Active Shoulders 

Why Active Shoulders?
Written by Mark Riebel 

Anytime you lift or hold something overhead in a workout, from an OHS to a thruster or yourself in a handstand push-up, your coaches always stress shrugging your shoulders up into your ears—‘active shoulders.’  But what is it about active shoulders that is so advantageous? 

To answer this, we have to explain some of the anatomy of the shoulder.  The shoulder is a ball and socket joint, similar to the hip, but in this case the head of your humerus is the ball and a depression on your scapula called the glenoid fossa is the socket.  In the case of the hip, this is a very stable arrangement since the ball extends well into the socket.  Not so with the shoulder.  The glenoid is very shallow even with a small extension from the fibrous tissue surrounding it, the labrum.  This means that for optimal stability and safety of the shoulder joint, we can’t rely on our body’s “hardware” to support the joint and must therefore use the muscles surrounding it.

The simple act of lifting or holding a weight overhead will sufficiently activate the muscles of your arms such as the deltoids and triceps, but to get to the base of the shoulder and where the force for that weight will meet up with your body, it’s necessary to further stabilize the scapula.  And that’s where shrugging comes into play.  Shrugging your shoulders gives tension primarily in your trapezius, the major anchoring point for the scapula, but also in several other stabilizing muscles of your upper back such as the levator scapulae

Having active shoulders is the surest method to lift overhead safely, and should be employed by anyone who wishes to do so.  I’ve heard we do a little of this at CrossFit Invictus, so take heed.

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SusannahMark RiebelPOSFrankChris F Recent comment authors
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Susannah
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Susannah

didn’t make this one today…can’t really complain…I hate burpees with a passion. I did “Nicole” on my turf…brutal.
Nice pic…I think my shoulders are a little over-active though. hahah
Nice job guys!

wayne
Member
wayne

Doctor, Doctor, Doctor, Doctor…

Calvin Sun
Member
Calvin Sun

I concur with Dr. Riebel.

Mark Riebel
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Mark Riebel

Forgot to mention…POS, your time was absolutely insane. Well done.

Mark Riebel
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Mark Riebel

POS, that exercise you were doing is a good thing for shoulder stabilization. While you are using some of the smaller stabilizers for shoulder depression (the motion of your scapula that you’re doing), a big portion of the work is being done be the lower trapezius. It’s a fair bet that nearly all of us have weak lower traps relative to our upper and middle traps that we use actively all the time when we shrug in our cleans, snatches, etc. It’s really just because there’s not a whole lot of exercises that stress the lower part as much as… Read more »

POS
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POS

Mark, I was told once, by a physical therapist, that my Darth Vader Scapulae was all jammed up because of all of the stabilization and pull ups. However I was shown an exercise to balance it out. It was like an L-sit on the PVC pipes, without having to do the ab component. Pressing with the arms straight down elevating the body till the shoulders were pressing in the opposite direction as the “active shoulders”. It made sense that if you work (over work) a muscle in a certain direction that you should also work the opposite way as well.… Read more »

Frank
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Frank

Thanks for the shoutout Wayne! I had a blast with the 6 a.m. crew. It was a pleasure to partake in the kool-aid w/ Mark and the rest. I appreciate the support and look forward to tomorrow’s pain.

Dani
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Dani

Bee Charmer, you are doing the right thing. Get plenty of rest, drink water and you will be good as new in no time at all. Hang in there. You are missed.

Dantelope

Chris F
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Chris F

Dantalope / Sunrise Crew,

Can’t seem to shake this bug. I can hit up a WOD with the sniffles, but the slight fever is what’s keeping me down. I haven’t worked out in 6 days and it feels like a month.

I’ll keep hydrating, get some rest and try to be back with the 0600 on Thursday. I miss starting my day with you guys!

Nice Haiku MB. If I recall, that last Haiku you authored was about pickles. You got mad poetic skillz!

~BC

Elle
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Elle

Ack burpees! I know I would have collapsed at 30 but Dani kept pushing. Chest to the ground! All the way up! And how can I not try my hardest and do my very best after hearing that we are the highlight of her day. Now that is great coaching. And thanks for teaching the band technique for HSPUs Dani. See you next Tuesday 🙂

Josh E.
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Josh E.

30 HSPU’s
40 PU’s
50 KBS (1.5 Pood)
60 SU’s
70 Burpee’s (Hell!)
As rx’d: 16:23
Great job to everyone at 9:30am, thanks Michelle for pushing me during those Burpees.

mike
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mike

I see absolutely no problem with drinking a 4 T latte at any point during the day or night!

Glad to see everybody kicking ass and taking names!

Dani
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Dani

This is not Dani the coach at CFI talking – this is Dani friend of Wink ‘NO’. You cannot cheat on your 6 a.m. crew.

And when it comes to coffee there are few that can out drink me.

See you tomorrow morning Wink.

wayne
Member
wayne

Dantelope way to scale up girl! I’m talking about the coffee by the way…

Oh, and I’m not cheating on the 6:00 am peeps… just gotta keep it constantly varied righhhht?

Dani
Guest
Dani

Oh and I have a confession. I just walked down to Starbucks and ordered a 4 T latte with extra foam. I’m having one of those days and I just decided to give in.

I will drink extra water later. For now I am going to enjoy the large dose of caffeine.

Dani
Guest
Dani

Great workout this morning! I love hanging with the 6 a.m. crew. But must ask…where has Bee Charmer been? And Wink what is this you cheating on us with the 9:30 crew? I decided to take this WOD and add a little weight – #10 weighted pull-ups, 53lb (don’t remember the KG) KB swings and GHD sit-ups in place of ab mat sit-ups. I sort of felt like my head was going to explode afterwards. Nonetheless, it was fantastic. Elle and Amy were troopers. I know the 70 burpees at the end was complete torture, but you two rocked it.… Read more »

Michele Vieux
Admin
Michele Vieux

There is a poem
comprised of lines with two lenghts
no, it needn’t rhyme

it’s called a Haiku
let me take a stab at it
and here it goes, yo

the glenoid fossa?
a bony protuberance?
in layman’s terms please!

a photo would help
or a drawing would be nice
to help visualize

Calvin Sun
Member
Calvin Sun

Shrugging alone is not the be all and end all of proper overhead lifting technique. Mark neglects to mention that in addition to being elevated, the shoulder blades need to be retracted as well. Try rounding your shoulders forward and reach overhead. It’s nearly impossible to do. Pulling the shoulder blades back not only allows for the athlete to have a proper overhead position, but when combined with elevation of the scapulae it allows for an increased amount of stability in the overhead position. Another reason for active shoulders is safety. The acromion process, which is a bony protuberance at… Read more »

wayne
Member
wayne

Great times this morning at 9:30 am!

Huge props to Frank from 6:00 am, that is a studly time dude!

PS. Rumor has it that George was lurking around the box last night… can this be confirmed?

FAQ - Workout of the Day (WOD)

What does WOD mean in CrossFit?

WOD stands for Workout of the Day. Most CrossFit gyms post one workout each day for their members and online followers to complete. Invictus currently offers THREE free programmed WODs each day (shown above)... and even more personalized and online supplemental programs through Invictus Athlete.

Which program is right for me? Can I move between them?

One thing that sets Invictus apart from other CrossFit gyms and online training programs is that we recognize everyone has different fitness goals, abilities and needs. Be sure to pick which programming is right for you so you can get a great workout that meets your needs.

What does 30X0 mean? (How to read the WOD)

Another thing you might notice that’s different about our programming is that we use ‘tempo training’ - almost always in the Fitness programming and in various cycles for the Performance and Competition programs. Those extra numbers (ex: @30X0) might seem confusing at first glance but you’ll totally get how it works and why we like to use it after reading this. Trust us, you’ll soon witness the many benefits firsthand. Learn more about tempo training.

I need help with some standard movements and warm-up ideas!

Whether you’re new to CrossFit or have lots of experience with the WOD, our coaches will help you get the most out of every workout. It doesn’t matter if you struggle with a particular movement or if your goals are pushing you toward the higher skilled and more elusive movements, our professional coaches support everyone with advice and feedback.

They have worked with all athlete levels and know what it takes to get people moving to the best of their abilities. Whether it’s burpees, double-unders, muscle-ups, or tips for the Assault Bike - we’ve got a coach who can help you.

Don’t worry, we’ve got your warm-ups covered, too. Our coaches are constantly learning from other modalities and love to use what they learn in innovative warm-ups focused on both preparing for the workout at hand and maintaining the body for a pain free life. Check out this full body routine to keep your joints functioning and free of inflammation. We also post warm-up suggestions in the Workout of the Day for each of the programs that are tailored to that day’s movements.

Workout on your own and don’t have much time for your warm-up? Here’s a couple of quick and simple ones for your shoulders, squat day, deadlifts, and everyone’s problem area, the thoracic spine.

What if I can’t lift the weight or do the movement as prescribed?

Scaling is part of the beauty of CrossFit because it enables workouts and programming to be tailored to anyone’s ability. When it comes to weight, you can and should ALWAYS scale the weight down if it is unsafe for you to lift it, or if it changes the intended stimulus of the workout.

Here are some rules of thumb for scaling weight in metcons (lifting for time). For gymnastics movements, there are some simple scaling solutions as well. If you are unsure, reach out to your Invictus coach! We are here to make sure you get the safest and best workout possible - proper scaling allows for that.

How many days per week should I train? / How many rest days should I take?

At Invictus, we offer programming 6 days a week, Monday-Saturday and we realize not everyone’s schedule - or training needs - are the same and therefore, you must use your best judgement and listen to your body when it comes to deciding how often to take a rest day.

If you have been doing CrossFit for a while now, you recognize that our program excels due to the high intensity component. With that being said, one thing you have to keep in mind is that you can’t sustain that high intensity every single day; otherwise your body ends up breaking down.

You can learn more about how often someone should take a rest day in this article.

What does EMOM stand for?

EMOM stands for Every Minute on the Minute. When you see that come up in a workout, you have up to one minute to complete the exercise required. Normally what’s prescribed won’t take the entire minute so you also have whatever is left of the time to rest until the next minute starts and you do the next set of prescribed work. And so on.

What does AMRAP mean?

AMRAP means “As Many Rounds (and Reps) as Possible” in a certain time period. For example, the workout might say...

AMRAP in 10 minutes of:

30 Double-Unders
20 Pull-Ups
10 Thrusters

So you would keep going through the cycle of those three exercises until the 10 minutes is up. Your score is the number of complete rounds plus any extra reps you did. So if you did four complete rounds plus 15 Double-Unders in the fifth round, your score would be 4+15.

What does OTM mean?

OTM stands for “On the Minute” and is the same thing as an EMOM. When you see that come up in a workout, you have up to one minute to complete the exercise required. Normally what’s prescribed won’t take the entire minute so you also have whatever is left of the time to rest until the next minute starts and you do the next set of prescribed work. And so on.

What does NFT mean?

NFT stands for “Not for Time” and means that you shouldn’t rush or try to go fast, but instead, focus on technique, skill, form or whatever you are working on for that movement.

How heavy should my first set be?

You might also be wondering where to start your first set if, for example, the workout of the day calls for 5 sets of Deadlift x 5 reps. Is the first set a warm-up or is that the first working set? Here’s our recommendation for how to properly build to your starting weight and what we consider warm-up sets and working sets.

How can I figure out my 1RM?

We frequently use percentage references in prescribing the number of reps to perform, so it’s essential that you have a good idea on most of your maxes.

Let’s say it’s been awhile since you have attempted a 1RM; maybe you had an injury a few months ago, or maybe you just somehow keep missing the 1-RM test days, or maybe you just forgot to write it down in your log book. If you have a multiple-rep max, you’re in luck. There’s actually a simple equation you can use to calculate an estimated 1RM based on the max number of reps you can do at a given weight.