Weak of Emphasis (WOE)- Functional Movement Patterns. Why is this important? Without training the body to move in a pattern that mimics a certain motor pattern that transfers into real life activities, our chance of injuries in moving objects increase. And yes I'm talking to you Billy Blanks! Explanation:To increase efficiency in movements we must perform the same action as if it's a PR or 20 lbs. For example- if we are trying to estimate how much an object weighs and we do a half squat or even in a good morning position to lift a lighter object and then when we think a heavier object needs to be picked up next and we switch over to a squat clean, what happens to our motor memory? Synapses fire and the signal in our brain to our muscles in the body have to slightly switch to cause the new action. How much better would it be to perform a squat clean every time in order to work on the proper and core stability as well as work on a motor pattern that carries through no matter what weight. The Point: Practice makes perfect, and with keeping the same form it'll make sure you can to have smooth mechanics no matter weight of the object is. Strength- ME (personal) time King of Squat Week 4 Or Connecting Touch and Go Cleans (straight up squat cleans) 3X7 with increase the weight each set. Emphasis on getting under the bar as quick as possible and quick elbows. Warm up set with empty bar as well. Warm-up set 10-15 reps with pause in bottom position to open hip flexors. CrossFit Hagerstown WOD for 12.2.13
"Loading Stations"
15-10-5 AMRAP (As Many Reps As Possible)
Ground to Box (G2B) with sandbag
Burpees
12 Minute Time Cap. Details: Pick a opening weight for a sand bag that is a challenging weight. Get a box that starts at 20" 24". Perform ground to box movement with sand bag followed by burpees. Next step flip the box to make it taller. For examples: G2B Burpees Box Height 15 15 24" 10 10 30" 5 5 32" After each set of 15-10-5 each athlete must sprint 4 laps on Blue mat then return to your station. See how many sets you can complete. At each platform have two athletes work together.
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