When performing a lift in which we ask our backs to bear the load (such as the deadlift earlier this week, or back squats Thursday), we want to keep our spine in the best possible position to most efficiently execute the movement, and avoid injury. A rigid, neutral position is best. Your spine runs all the way from your butt to the base of your skull, and if any segment is in flexion or extension your back is not in neutral, this includes your neck.
We work hard to tighten up before approaching the bar for a lift, but as soon as we look up for help from a higher power, or look down to make sure our feet are still there, the neutral position has been lost, and cannot be reclaimed. If your neck is not in neutral, your spine is not in neutral, and therefor not in the best position. Remember this as we squat tomorrow. Practice it at light weights, carry it forward to new PRs, and lock it up.
October 28th, 2010
Strength: High Bar Back Sqaut 5-5-5-5-5
WOD: 2 Rounds:
100 Double Unders
Several of your CrossFit Fenway teammates are competing in the Beast of the East throwdown at CrossFit New England on Saturday, November 6th. Many more are planning on coming out to support them. Join us Friday, November 5th at 7:30 PM for a pre-throwdown potluck. RSVP here, and post the item you’ll be bringing to the comments.
Compete in the most physically demanding obstacle course available on Saturday, November 13th in Marshfield at Ruckus Boston 2010. Stephanie Schneider is helping to organize the CrossFit Fenway team. Please contact her if you’d like to participate, as discounts are available for teams.