10/31 Park Workout

HAPPY HALLOWEEN!!

 Courtesy of CrossFit Devotion

Anyone interested in trying CrossFit, we are having a Free Park Workout today at 5:30 PM.  Come and get a great workout before taking the kids out to collect candy.  The workout will be at Rocky Ridge Park on Mississippi between Chambers and Buckley.



Today's Skill:
Snatch

The CrossFit Fairy showed up at the park for the Halloween Workout.

Today's Workout:
5 Rounds
10 Snatch
10 Burpee Bar Jump Overs

10/29 Park WOD Cancelled

Since the regulars called me and cancelled and no one RSVPd I'm canceling tonight's class.  

If you're interested in CrossFit at all this is a great opportunity to give it a shot with a small group with an experienced instructor.   Give me a call our shoot me an email.

Scaling Blog Series (Intro)

The goal of CrossFit is to increase work capacity across broad time and modal domain.  This simply means that given a task the goal of CrossFit is to do it better, no matter how long it takes or what the task involves.   The CrossFit programming mirrors this goal with workouts ranging from the extremely short 1 Rep Max lifts to much longer like running 10K or even sprint triathlons.   Regardless of your athletic ability or background there comes a time when it is appropriate to scale a CrossFit workout.   During this blog series I will explore the reasons behind scaling workouts and different approaches to help get better faster.

The following subjects will be explored in future editions of this series:

1) Skill 

2) Strength

3) Time/Volume

4) Scale Up

5) Back Off

Thursday 10/10 Park WOD

Park Workout Tonight (10/10/13)

As part of tonight's Outside the Box series we are going to work on moving some moderate to heavy weights overhead.

4 Rounds
3 Shoulder Press
6 Push Press
9 Push Jerks
200M Run

Come join CrossFit Banshee for our Free Outdoor Workouts.

Anna looking strong overhead

Steve finishing up the run

Outside the Box Park WOD- Love Your Bumper

9/26/2013

Love Your Bumper



4 Rounds For Time

50m Overhead Lunge

20 Zercher Squat

50m Overhead Lunge

10 Push Press



 ...and DONE!

Are you interested in a Free park WOD? More info here

Outside The Box- Park WOD's

 

Last Thursday a few of CrossFit Banshee's Staff got out to test out the idea of Outside the Box. Now we are inviting you to come join us!

9/18/2013 WOD

(workout of the day)

 

Warm up:

Squats/Hollow Rock Holds 

10 Min AMRAP (as many rounds as possible)
10 Toes to Bar
150m Sprint

Shoulder Press

CrossFit, being a program for general physical preparedness, gives it's athletes the opportunity to practice skills in the gym that can transfer to everyday life. Everyday life actions like holding our babies overhead and hoisting your carry-on bag into the overhead bin of the plane. These movements require a basic a shoulder to overhead movement, also known as a shoulder press.  Shoulder press being the simpler lift of the overhead presses translates to a lot of movements we do in everyday life.  It is also a movement that you will find in the weightlifting modality and also in the gymnastics modality with handstand push-ups.

Set up: It is important to begin with a good set up position to complete the shoulder press. Your stance is hip width apart. The hands are in a closed grip, thumbs around, on the bar just outside the shoulders. The bar is resting in “rack” position on the shoulders, and elbows are down and in front of the bar. Abs or midsection of body will be tight in the set up position and will remain tight throughout the entire lift.

The Press: The next step is to press the bar in a straight up path overhead. Begin by engaging the mid-section and beginning to drive the bar directly up, making sure to move your head out of the path of the bar rather than change the path of the bar around your head.  Once pressed overhead, at the top of the lift, the shoulders will be active with the shoulder angle being fully open (shoulders pressed up towards ears, armpits facing the wall in front of you). In the locked out position the bar should be located directly over the arch of the foot. Remaining in control return the bar down to the rack position following the same straight bar path.

Some common faults in executing the movement:

The bar is not directly overhead and is in the frontal plane.

The bar diverts from the straight path to move around the lifter’s head. This diversion is one reason the bar may be in the frontal plane.

The lifter is leaning back and overextending in the back due to a slack in the midsection.

The lifter is leaning back to generate power from the pectoral muscles, turning the lift into more of a bench press.

The lifter goes up on their toes when trying to fully extend and lock the bar out in the overhead position. Usually this is seen in connection with an over-arched back.

A full press or lock out overhead is not achieved due to inactive shoulders or bent elbows.

With consistent practice and continually added weight a lifter can reap the benefits of the overhead press in many ways from everyday functional movements to full range of motion hand stand push-ups or hand stand walks.