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
10 Power Cleans (70kg/50kg)
20 Toes to Bar
40 Kettlebell Swings (24kg/16kg)
50 Double Unders
Compare to 110210
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.