Workout of the Day
Tags >> Overhead Squats
Posted by: Michael
on Sep 29, 2010
then
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Mark your calendars and get signed up today for our upcoming CrossFit MSP Weightlifting 101 Seminar on Saturday, October 30th from 8:30-5:00pm. CLICK HERE for more information.
Posted by: Michael
on Sep 1, 2010
then 4 Rounds of:
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OK, I have to be honest, when I first watched this video, I laughed...I laughed HARD!!! I am sure we could have a very active blog exchange of all the things in this video that are just "not right", but I then stepped back and challenged my own preconceptions, potential biases...and thought to myself, "What if this really does work? What if this WAS the 6 minute REVOLUTION for TRUE fitness?...after all, the guy in the video looks pretty good, right?"
6 Minutes to revolutionary fitness...hmmm...really? Consider this though, what sort of reaction do you get when you talk to people (not familiar with the world of CrossFit) about the results from your recent FRAN workout? What was their reaction when they hear that it took you short of 8 or 6 minutes, or for some 3 or less to complete the WOD? Did they look at you like you're crazy, as they prepare their upcoming 60+ minute workout at Globo Gym "X"?
There is no one way to "Get Fit" If you ask I will be more than happy to talk your ear off as to why we are passionate about what we do at CFMSP. With that said, I am completely supportive of anyone taking charge and making positive steps toward a healthy lifestyle. What comes to your mind when trying to look at things from different angles/perspectives? What do you think about when you watched this video?
P.S. Sorry ladies, you will have to get your own FITNESS REVOLUTION!
Posted by: Michael
on Aug 17, 2010
OH Squat 3, 2, 1, 1
then AMRAP in 12 of:
- 5x Pull-ups
- 10x Push-ups
- 15x Box Jumps
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How is your Thoracic Mobility?
When you were a kid...heck or even as an adult, did your Mom hound you to..."Stand Up Straight!" or "Don't Slouch!" A rounding/slouching of the upper/mid back, or Thoracic Spine (T-Spine), is a common condition reversable through mobility work and muscular re-training. Good thoracic mobility is key for proper posture and lifting mechanics not limited to overhead movements, but also key to Squats, Deadlifts, Pull-ups, and the like. How does your T-spine mobility stack up?... Do this simple test.
Lay on the floor with your knees up and back flat against the ground. Lock your elbows out, bringing your arms straight overhead (i.e. pointing to the ceiling). Slowly reach your arms overhead, attempting to touch your wrists to the floor directly overhead (SEE BELOW PICTURE). A key point to keep in mind: Your lower back should be in contact with the floor at all times, and not arched toward the ceiling.
Do you look like this?
If your wrists can't touch the floor while performing the test as described above, you lack thoracic mobility. If this simple test was challenging, you are not alone but know that you have some work to do. If you could touch the ground with your wrists, you're are not off the hook as the goal for you it to maintain that mobility...so let's get started. With any flexibility and mobility work, patience and persistence is the key. There are a number of ways to mobilize this area. Today we will focus on warming this area up with some light mobilization using the foam roller.
 With knees bent, feet flat on the ground, glutes off the floor, place the foam roller under your thoracic spine. Cradle your head in your hands to help support your head/neck, pull your elbows together so they point upwards to the ceiling. Roll back and forth slowly, avoiding rolling over your low back and/or neck. As you locate any hot spots, trigger points, knots, pause for a bit on this area to help release the musculature. Stay relaxed and remember to linger on the tight spots to help release that area and get the blood flowing to that area.
We have a number of different mobilization tools at CrossFit MSP. Next time you're warming up for a WOD, add this to your routine and your t-spine mobility will improve. Remember, patience and persistence is the key. As always, if you have any questions, see a Coach for guidance. Look for future posts exploring other mobilization methods.
Posted by: Michael
on Jul 15, 2010
OH Squats
then 5 Rounds of:
then
**IMPORTANT: Please bring a watch with a timer, or equivalent, to ALL workouts**
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Interested in learning the lost art of Weightlifting? Weightlifting (one word) is the sport featured in the Olympics, and involves the Snatch and Clean & Jerk. These two movements will bring speed, power, coordination, agility, accuracy, and balance to your training like no other movements.
Come join us at our facility in St. Louis Park for our Weightlifting 101 seminar on Saturday, July 31, 8:30am-5:00pm
Register online today to reserve your spot. CLICK HERE for more details.
Posted by: Michael
on Jun 20, 2010
3 Rounds of:
- OH Squats (2-3)
- Ring Row (6-8)
then
2 Rounds of:
**NOTE: Please bring a watch with a timer, or equivalent, to ALL workouts**
____________________________________________
We are pleased to announce our Weightlifting Seminar Series.
For more details, click our Seminars tab from our websites navigation bar.
Posted by: Michael
on May 29, 2010
Overhead Squat - Take 15 min to work up to a heavy set of 3 (Not a 3rm)
then
From the NW Regional workouts:
3 rounds:
- 10x Overhead Squats (135/95)
- 50x Double Unders
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Posted by: Michael
on Apr 5, 2010
OH Squat 3 x (6-8)
then 3 Rounds of
- 30x KB Swings "Unbroken"
- 20x Box Jumps
* Post Results to Comments Section and LOG
Back in they day when you had to walk to school in the snow, up hill both ways, this is how REAL MEN snatched. Now that is LOW!!!
Posted by: Michael
on Mar 9, 2010
OH Squat 3 x 3
then
- 20 Hang DB Snatch (10/side)
- 20 Pull Ups
- 16 Hang DB Snatch (8/side)
- 16 Pull Ups
- 10 Hang DB Snatch (5/side)
- 10 Pull Ups
* Post Results in Comments Section and LOG
"When It Comes to Longevity, Regular Exercise May Be the Most Potent Weapon Against Disease"
Does this statement surprise any of you? An interesting Wall Street Journal article came out today regarding longevity and exercise/fitness. A couple of quotes that caught my eye were:
The most important strategy, according to the latest research to look at the question, is to be physically active in middle age. "If you are fit in mid-life, you double your chance of surviving to 85," says Jarett Berry, a cardiologist at University of Texas Southwestern Medical Center in Dallas.
put a little more straight forward:
Put another way: If you're not fit in your 50s, your projected life span "is eight years shorter than if you are fit," Dr. Berry says.
What do you think? For the complete article CLICK HERE.
Posted by: Michael
on Jan 25, 2010
Posted by: Michael
on Dec 28, 2009
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