The Numbers: 2/21/11

Posted: February 22, 2011 in CrossFit, Media, Training
Tags: , , ,

Happy Presidents’ Day, everyone! Many of you had the day off… I hope you spent it… celebrating President’s.?.?

CrossFit, Smashby Training, CrossFit Lakewood, CrossFit in Denver, Group Stretching

Coach Orion getting the group warmed up

Tonight’s workout started off with some Overhead Squats (OHS). The OHS is a lift that rewards those with hamstring and shoulder flexibility, and really tight cores. If you lack even one of those, you will be able to tell pretty quickly! With the risk of sounding like a broken record, there were even more breakthroughs tonight. Most notably (since I was working closest with them) Wes and Pete absolutely crushed their sets. For the first time I saw FULL range of motion from both of these guys, and it seemed like something just “clicked” in their heads to wear form looked awesome. GREAT JOB, gentlemen!

The main workout included a nice combination of simpler movements and more complex ones. Knees to Elbows are a full-body movement that require coordination and strength, but thankfully there are many modifications that can be made to sub for this. Tonight, one of the more common mods we made were “Leg Raises”. Remember, in CrossFit it’s about constantly varying what we do, so if you subbed with Leg Raises today, try something else next time! Our goal is to build up the capacity to eventually get to do Knees to Elbows!

After those it was onto the Push-Ups. We’re getting a lot stronger with these, and it’s great to watch so many people go all the from their chest to the decks to locking their arms out at full extension at the top! Finally, we did some Pistols. These are definitely a more complex gymnastics movement, and as you can see CFHQ Trainer Adrian Bozman demonstrate, the key is to keep your weight back on those heels the entire time, and not let yourself rock forwards. The modifications we used for these were either squatting back onto a box, using rings to support ourselves, or simply hanging onto the pull-up rig to support our getting out of the “bottom” position.

Throughout the workout form really improved after folks heard some “key words”, so great job, team!

CrossFit, Smashby Training, CrossFit Lakewood, CrossFit in Denver, GW Pistol

Greg is so good at these, cameras can't even see him!

Workout of the Day:
3 Rounds for Time
10 Knees to Elbows / 20 Push-Ups / 30 Pistols (15 each leg)

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