Where Are You Sore?

After any given week of doing the same workouts any two of you could be sore in completely different places.  One of you may think we were really attacking your shoulders, while the other thinks it was leg week.  Truth is, we’re going after the entire system all the time.  We don’t train muscles, we train movements, and those movements reveal your fitness.  Our workouts allow you to demonstrate your strength, speed, power, stamina, endurance, coordination, balance, accuracy, agility and flexibility, or lack thereof, while also providing a path to improvement.

Multi-joint, multi-muscle movements such as thrusters are great examples of one movement that could provide a very different stimulus from athlete to athlete.  Do you consider thrusters to be primarily an upper body movement?  Sore shoulders and triceps could be the result of too much pressing and not enough drive from the legs, a possible lack of coordination.  Sore elbows or low back could both indicate a lack of flexibility, manifesting itself in a poor front rack position, with your hands carrying too much of the load, or in a less than ideal overhead position, forcing you to over extend your back to finish the lift.

Thrusters tax everything, as your whole body is involved, but the strongest parts of your body, your legs, should be the prime movers.  Ideally the bar is on a solid shoulder shelf in the front rack, a majority of the drive to get the bar overhead comes from explosive hip extension, and the lift is only finished with the arms, while maintaining a rigid, neutral midline.  More efficient movement allows for better athletic development and expression.

March 8, 2011
Strength: Thruster 5-5-5-5-5

WOD:
10 Power Cleans (70kg/50kg)
20 Toes to Bar
30 Burpees
40 Kettlebell Swings (24kg/16kg)
50 Double Unders

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Announcements

We’ve been nominated!  Again! Help defend our title.  Vote for CrossFit Fenway as the Best Health Club in Boston in the Boston Phoenix 2011 Best Poll. Go here and select CrossFit Fenway (once a day per e-mail address).  Be sure to complete the survey by hitting the submit vote button, followed by the skip to finish button, entering your name and e-mail address, and then hitting vote now, otherwise your vote won’t count.

The 2011 CrossFit Games season begins March 15th! CrossFit Fenway, CrossFit Southie, and CrossFit New England will be taking turns hosting The Open events. The workouts will be held at 1pm on Saturdays starting on March 19th.  We are expecting to have over 100 athletes competing every weekend.  Scaling will not be allowed.  Certified Level 1 athletes will be asked to judge as well as compete.  If you are a Level 1 Coach but don’t plan on competing we could use your help judging, as well as the assistance of any other willing volunteers to keep each event running as smoothly as possible.  Please e-mail Eric if you need further information about competing, judging, or volunteering

Paleo meal delivery is now available at CrossFit Fenway from Paleo Comfort Cuisine.  Place orders by 9 PM on Sunday for Monday delivery at 5 PM, or by 9 PM Wednesday for 5 PM delivery on Thursday.  These tasty, prepared meals eliminate any excuses between you and clean eating.

18 thoughts on “Where Are You Sore?”

  1. Thruster: 43kg (failed @ 45kg with 4)
    WOD: 10:14 w/40 kg power cleans,10 toes to bar and 10 knees to elbows, and single unders. This was a WOD that exposed things I need to work on

  2. Thruster – 37kg x 5 (pr!)
    WOD: 8:34 with 40 kg cleans, crummy knees to elbows, and the rest as rx-ed.

  3. Thruster – 32kg. I’m still sort of tender on the ankle, and going heavier was making me nervous that i was going to favor my right leg too much.

    WOD: 9:42 @30kg cleans. same deal with the cleans…would’ve gone heavier save for a bum ankle. the rest Rx…although my doubles need some real serious work.

  4. Thrusters 45kg

    WOD: 13:15 with 60kg cleans everything else RX. Couldn’t seem to catch my breath. Need to get rid of this cold once and for all.

  5. Thrusters: 60kg (yes, I’m one of the weird guys who likes doing thrusters, don’t ask me why…I just do)

    WOD: 9:36 (60kg hang power cleans, the rest RX)

  6. Thrusters: 50# x 1 arm

    WOD: 6:50
    10 cleans at 50#
    20 GHD
    30 one-arm burpees
    40 KB swings @ 12kg
    50 lateral jumps

  7. Thrusters — 37.5kg, failed at #5 on 40kg

    WOD — 11:01 w/40kg cleans…ugly, ugly cleans.

    Great job 6pm’ers!

  8. Thrusters: 75kg
    WOD: 6:31 Rx

    Previous time: 7:55 Rx. Most of the improvement came in the cleans. Since the Oly seminar taught by James Hobart and EC, I have been working hard to improve my thoracic strength and mobility. Keeping my upper back tight during the quick lifts really helps me transfer the power from my hips to the bar much more efficiently. Thanks guys!

  9. thrusters 50 KG- (failed on 3rd rep at 52.5kg)
    WOD: 6:31 RX- me and du’s have been having some issues lately!~ new rope is en route to me however and I look forward to starting a new intimate relationship! 🙂

  10. Travel WOD:
    Jackie.
    1000m row
    55 Thrusters (45#)
    30 Pull ups

    8:30

    I miss Fenway. Let me say that. Believe it. Hold me to this: I will kiss thy hallowed ground when I get back.

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