121811 WOD

CFG CHRISTMAS PARTY AT THE RIVERWALK

IT WAS GREAT GETTING EVERYONE TOGETHER FRIDAY NIGHT. AS USUAL, I'D LIKE TO THANK SARAH AND KEITHA FOR BEING MY PARTY PLANNERS. EVENTS LIKE THIS TRULY DISPLAY OUR SENSE OF FAMILY.

NOW IT'S TIME TO GET BACK TO WORK... SESSIONS WILL BE HELD AT 12 NOON AND 2 PM TODAY

SKILL: PRACTICE MUSCLE UPS, MUSCLE UP PROGRESSION, AND EXERCISES TO FOSTER THAT MOVEMENT. (I.E. SHOULDER FLEXIBILITY, RING DIPS, CHEST TO RING/BAR PULLUPS, TOE TO RINGS) NOVICE MEMBERS PERFORM BOX DIPS AND PULLUPS WITH BAND FOR 3X5 EACH

DON'T BURN YOURSELF OUT! YOU'LL BE DOING THEM IN YOUR METCON!

METCON:

AMRAP IN 12 MINUTES OF:

1 MUSCLE UP
5 OVERHEAD SQUATS 95#/65#
10 DOUBLE UNDERS

INTERMEDIATE SCALING:

3 CHEST TO BAR PULLUPS
3 RING DIPS
5 FRONT SQUATS 95#/65#
10 DOUBLE UNDERS

NOVICE SCALING

3 PULLUPS (BANDED IF NECESSARY)
3 BOX DIPS
5 BACK SQUATS 95#/65#
30 SINGLE UNDERS'


MY BUDDY NATE WAS KIND ENOUGH TO LET ME TAKE A FEW SHOTS OF HIM WHILE I CORRECTED HIS AIR SQUAT. A LOT OF PEOPLE LIKE "BOTTOMING OUT" ON THEIR SQUATS. UNFORTUNATELY, FOR MANY CROSSFITTERS, DOING SO DISENGAGES YOUR LUMBAR CURVE.


ABOVE IS AN IMPROPER SQUAT. YOUR LOWER BACK IS LOSING A BATTLE OF TUG-OF-WAR WITH YOUR HAMS AND GLUTES...



IN THIS SHOT, NATE HAS STABILIZED HIS MIDLINE BY LIFTING HIS ARMS HIGH INTO THE AIR. HERE, HE IS ACTUALLY STRENGTH HIS LOWER BACK ALONG WITH THE REST OF HIS POSTERIOR CHAIN. THIS IS THE ONLY WAY TO ROLL. THANKS NATE!