Weak of Emphasis- Being a unique snow flake. What does that mean? Everyone does not have the same exact body mechanics. How is that possible? Well. it might be too obvious but everyone is built a little bit different. FOr example a stocky weightlifter probably won't have the same frame as a long distance runner or a swimmer. Some athletes have smaller torsos than others. It is also important to note the size of one's femurs and humerus can change various positions during weightlifting and other activities. What can we do about it?
We acknowledge we all will perform actions a little bit differently, but we can work on body mechanics to increase range of motion (ROM) and decreased pain in our everyday life. *More on this discussion later this week. Strength- SLOW MOTION! Perform ea movement in almost slow motion. Approx. 5 seconds up and eccentric contaction (slowing your body down to starting position) for 5 seconds. These movements are going to be a burner for sure. Not pain should be present during the exercise. Fatigue and muscle soreness are fine, but if shooting pain or tingling occurs discontinue the action and reevaluate body position, weight and core stability. Bulgarian Split Squat (One leg on a box while you squat) 3X12,8,5 ea leg. Use DB in each hand and increase weight ea set. Emphasis on balance and looking at the compensation found at the ankle, knee, hips, core stabilization and lumbar/thoracic spine. T Push-Ups 3X12,8,5 total reps not ea arm. Static hold in the 'T' position for 3-5" ea rep. Modification on knees Overhead Squats 3X12,8,5 light weight with emphasis on range of motion. Look for excessive trunk flexion and decreased ROM at hip. Goal is not max depth at first but to address lat dorsi length, core stab, and foot position. Weight in the heels not in the toes. - If instability is noted by trainer or athlete take the time to write down which part of the body fells fatigued or weak for personal records CrossFit Hagerstown for 11.18.13 WOD- 5 min AMRAP: 12 diamond push ups 6 knees to elbows 12 wide grip push ups 6 knees to elbows Rest 2 minutes 21-15-9 Deadlift 135/95 Emphasis on proper form! If th Over the bar burpees If time permits run 3 laps.
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