WOE (Weak of Emphasis)- Shoulder and Abdominal Stabilization Why are we working on our Core again!? Because, because: it is our power house! Without a strong core all other movements break down. We continually strive to develop and increase core stability in order to perform any task more effectively with risk to lumbar spine (low-back) being compromised during the workout. But I don't care about my shoulders!- Well you better care about your shoulder complex! The American Academy of Orthopedic Surgeons put out a report that estimates there are as many as 53,000 shoulder replacement surgeries per year. That does not count simply tears or repairs in that figure. The bottom: Due to the structure of our shoulder, it is not as secure as our hips. What do we need to do? Strengthen all the muscles at the shoulder complex in order to have strong and stable shoulders for years to come. Skill for the day- Handstand Work (progression to Hand Stand-push ups) Strength- Clean and Jerk 5X2
CrossFit Hagerstown WOD for 12.24.12
WOD
Part 1 AMRAP 5 Mins
5 Sand Bag Cleans
10 HR Push-ups
-1 minute Break-
Part 2 AMRAP 5 mins
10 Backward Walking Lunges in Rack Position
10 Tuck Jumps
-Then-
Plank with alternating lower extremities 4X30 seconds
Masters Division
Strength Ring Rows 3X10
AMRAP 5 Mins
5 KB Cleans
10 Wall Push ups
AMRAP 5 Mins
10 Backward Lunges in Rack Position or with KB
10 Squats
-Then-
Marching on Swiss Ball with elevated UE 4X30 seconds
See you guys at 3 PM! (Don't forget, we're starting early today!)
