CrossFit Gainesville- School Of Elite Fitness
Up and Away!
Most of us want to improve our upper body pulling strength and knock pull-ups out of the park. From a survival standpoint, the ability to pull your body weight is pretty important. You have many options for building both vertical and horizontal pulling strength including; ring rows, barbell rows, pull-up variations, static holds, etc. Though we don't often use it in class, the rope is also a great tool to build pulling and grip strength.
The video below explains a simple workout you can do to build strength to improve rope climbs and that will transfer to other movements as well. However a few important notes before you get started:
1. Before you try this workout, make sure you can comfortably hang from the rope and bring your knees up to your chest and down a few times. If you can't do this, we need to go down a few notches in the progression, don't worry you'll get there.
2. Rope climbs are pretty tough on the elbows. Make sure you warm up well and only do them 1-2X/week max and get plenty of rest between your sets.
Sample warm up:
Foam roll lats, pecs and thoracic spine
8-10 Arm circles followed by elbow circles in both directions
row 250 meters
5 inch worms into a push-up
5 jumping pull-ups
Workout of the Day
A1. 3x5 Static Dips
A2. 3x5 Strict Pull ups [partner assisted or band assisted]
B. Front Squat; 3 sets of 10 reps; 31x1 tempo, working up in weight, but not to failure
C. Tabata Low Score at each station, one 20 second tabata rest period to transition
1. KB Goblet Squat
2. Sit Ups
3. Supine Ring Rows/Banded Pull Ups
A: 10 min Alternating EMOM; first minute A1, 2nd minute A2
A1.Power Clean x3 [1.1.1 - 60%, 70%, (75%)3]
A2. HSPU ADAP; 5-7 reps
B. 15 min; For total rounds of AnAerobic Endurance
rest 1 min after each round
5 Power Clean [t&g weight] + 7x Burpees + 9x Pull Ups;
advanced can start with 1-3 muscle up every round [unbroken] then into the rest of the sprint complex
Bring A Buddy Day
It's bring a buddy day at CrossFit Gainesville! We encourage every member to bring a buddy to join you for a fun partner workout. So, call your friends and schedule the date for a kick butt partner friendly workout at CFG. Buddies of all fitness levels are welcome!
Here are the details:
Sunday, July 12th
10am class only (no 11am class. Performance class please bring a buddy and join the 10am class)
Sneak Peak Workouts:
"Flip Your Fate- Card Game"
Medball Sit-ups (Hearts)
Over Partner Burpees (Clubs)
Goblet Squats (Diamonds)
Partner Box Jumps (Spades)
Note: Please have your guest arrive 10 minutes early to class to sign a waiver and meet everyone!
Workout of the Day
Ax4. Push Press x8-10 reps w/1 sec pause at top each rep
B. 12 Min AMRAP
14x Russian KB Swings
Rest 30 seconds after each round completed
A. Back Squat; working up in weight then: @78% x 5 reps, 2 sets, then AMRAP at 78%. [3 sets total]
B. 15 min AMRAP
AMRAP Push Ups
AMRAP Thrusters [95/65#]
score is total reps combined of push ups & Thrusters + rounds running
4 Exercises To Reduce Anterior Pelvic Tilt
In my last blog, I addressed some of the common hip mobility issues and how you can categorize and prioritize your approach to your own anterior chain immobility. Hopefully the information I provided was enlightening to you. Most of all I hope you get a chance to really take action steps towards creating mobile hips, not only to be able to squat better but for your own longevity in an active lifestyle. As we age, mobility, stability, and flexibility become the more significant attributes over absolute strength. It is vital that we constantly improve these functions over the course of our lives. However, starting early on in life when our muscles are more receptive to adaptation can have long term benefits. So get to Mobilizing people!
In the below videos, I have provided some of the exercises and stretches that I hit on in my last blog. I did my best to give a more thorough text explanation as the videos are only brief clips. Enjoy!
Active Psoas Release W/ KB and Lax Ball:
The Iliopsoas muscle is a hip flexor muscle that attaches at the lumbar spine Posteriorly and travels anteriorly to attach at the bottom of the Pelvis. Its located behind the abdominal wall so it is apart of the deep musculature of the trunk. This muscle has a great influence on pelvic tilt. When taut or overactive it pulls down on the pelvis causing anterior pelvic tilt which can then cause a snowball effect on the other musculature around the pelvis. It is important to elongate and release this muscle as much as possible. The Active Psoas Release is a soft tissue self myofascial release technique that allows you to isolate and release tension in this muscle. The goal is to allow the lacrosse ball to massage and break up any adhesions that have built up on the muscle. By doing this, it will allow the muscle to be more receptive to changes in length and allow for a more elongated state, especially when paired with a hip flexor/psoas stretch.
Pavel Sit up w/ medball:
With your Rectus abdominus also being attached to your pelvis, it plays a vital role in pelvic alignment. If the rectus abdominus is weak and/or in an elongated state, while the psoas, hip flexors, and rectus femoris are tight/ and overactive it provides no pull on the pelvis and the anterior hip musculature takes over which causes the pelvis to rotate forward (anterior pelvic tilt). Strengthening this area while stretching the hips is critical in order for the pelvis to reach a more neutral state. Making sure your rectus abdominus functions correctly is prerequisite to this exercise but by performing this exercise you can help the function and recruitment of the muscles being targeted. As said in the video, it is important that you turn on your hamstrings and adductors to turn off your hip flexors as most rectus abdominus exercises tend to recruit the hip flexors. ISOLATION OF THE RECTUS ABDOMINUS IS KEY. By digging your heels into the bench, turning on your hamstrings and squeezing the ball with your adductors, ultimately you take the hip flexors out of the equation. As you crunch up and squeeze your abs, shortening and strengthening your abdominus you should think about tilting your pelvis up and in (posterior tilt).
By Making sure your lower back is flat on the ground with no sway in it gives you the information you need to realize your pelvis is rotated posteriorly or neutral. This is what you want when performing this exercise.
Couch stretch on bench:
The couch stretch, which is commonly seen performed on the wall is a great stretch to elongate the entire anterior chain. This stretch is great paired with after releasing your psoas and rolling out your hips and quads. In my opinion, I feel this stretch is best performed on a bench or box or something that can keep your ankle in dorsiflexion. An elongated or weak Anterior Tibialis (shin muscle) can limit power production in jumping movements, and can cause the ankle to be more susceptible to injury. Stretching this muscle should be limited, rolling it out to release tension is better. ok, so back to the stretch, with one foot propped up behind you on the bench and your other foot flat on the ground like it's in a lunge you should be in proper position and probably already feel the stretch near your hip flexor. With your knee in flexion and hip in extension, this stretch really pulls on that anterior chain all the way from rectus femoris to iliopsoas. By twisting over your up leg and reaching up and over your head with your arm,you allow the abdominal wall to stretch which pulls on the psoas to create an even more elongating stretch. When in this position, the goal is to keep pushing your hips forward with your glutes while not allowing your lower back to go into extension. If you can't activate your glutes here, that is a sign that you have overactive/tight hip flexors which have put your glutes in an inhibited/dormant state. If that's the case, you practically need to eat, sleep, and live in this stretch!!
Glute Bridge Lift:
Activating the glutes can be difficult for some people to do, especially if plagued with tight hips. Exercises like squats, lunges and deadlifts don't necessarily activate 100% of your glutes as the load and tension is dispersed through the other muscles being used. If an individual has tight overactive hips/anterior chain, when doing a squat the majority of the load will be pushed with the quads and anterior muscles leaving the posterior muscles little to no work. In order for these muscles to be recruited, you have to activate and teach them to turn on. The glute bridge lift is a great exercise that allows you to isolate the posterior muscles while performing a hip extension function. When paired with an anterior stretch, the GBL allows your body to reset the pelvis to neutral which can assist in improving your posterior chains neural drive of functioning with elongated/extended hips. This is important for proper function and muscle recruitment in more complex exercises. The GBL is simple, Simply place your feet flat on the ground or heels elevated on a bench with your back flat on the ground. Pushing through the ground or bench, as you squeeze your glutes to go into hip extension, essentially humping the sky, while also trying to activate your hamstrings is how to perform this movement. The main objective is to reach full hip extension while really focusing on squeezing the glutes up top.
I hope these exercises help, of course there are hundreds of other exercises out there that you can do to help with posture and pelvic alignment. These are only a few simple tools that I have in my bag that I wanted to share. Make sure you pay attention to your body position when performing these exercises or you could easily do them wrong or target the wrong muscles. Again if you know you have an issue with your hips or any other part of your body, maybe you should consider an individualized program that can better suite your needs. Even if it's only for a short period of time, it is better than not addressing it at all. Exercise isn't all about getting a good sweat and burning the calories from the donuts and beer you had the past weekend. Its about making your body the fine tuned machine that it is capable of being. Sometimes this means venturing off the path of your regular routine and hammering away at your weaknesses so you can let your strengths eventually take over. It is our job at CFG to provide the service and information, but it is your job as an athlete and active human to utilize it and take action. Just like Socrates said-- "No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable". Happy training my friends!!
3 Rounds for time;
50x Back Extension
50x Sit Ups
400 meter run
95/65 pound Thruster, 21 reps
800 meter run
95/65 pound Thruster, 21 reps
400 meter run