Weak of Emphasis (WOE) Grip Strength Skill- Movements with barbells and other objects to increase the diameter... i.e.- rolled up towels! Why is this important? Seriously, I tried to write a explanation for this weak of emphasis and I couldn't write a better reason than this- “A firm grip does so much more than connect you to the bar; it turns on more proximal muscles and gets the nervous system going, as we have loads of mechanoceptors in our hands (disproportionately more than other areas on the body). As an example, physical therapist Gray Cook often cites a phenomenon called “irradiation,” where the brain signals the rotator cuff to fire as protection to the shoulder when it’s faced with a significant load in the hand, as with a deadlift. Just grabbing onto something, get more muscles involved in the process.” by Eric Cressey - Quote from Holding Your Own: Why Grip Strength Matters by CrossFit Hillsboro and Pacific Personal Training Bottom Line:It improves all the muscles that help you to lift heavy objects. Lifting objects with a greater diameter, the more you can lift and hold onto it! It seems so simple but rarely do we train our grip. Why aren't we using Fat Gripz? BECAUSE WE'RE NOT BUYING FAT GRIPZ for $47.00 a pair! Ask yourself, 'What would Mikko Salo do?' Active Warm-Ups Skill- Plate Pinches Strength Component- • Clean & Jerk – 5 x 3+1 • Clean Pull – 4 x 3 • Back Squat – 3 x 5 CrossFit Hagerstown WOD for 12.10.12-
ATABAT!
What is ATABAT? 4 rounds of each exercise. 20 seconds of work and 10 seconds of active recovery each round. Exercise during active recovery- Jump roping. Goal:10 rotations within 10 seconds. Ring Dips SledgeHammer Strikes Row Sumo Deadlift High Pull Bike Hand Release Pushups *All exercises will have an active recovery period except for rowing and biking. Both exercises will be performed for a constant 2 minutes before switching to another exercise. It's going to be good times this week! Come join all the action! See you guys at 5 pm!
