WOE (Weak of Emphasis)- Mastering movements. With the official first week of January starting today we want to go over somethings we trying to build at CrossFit Hagerstown. This week our WOE (weak of emphasis) is body weight movements. But there is a twist this week. Starting today we will be having stats what each athlete is proficient at and they will continue to perform the skill until mastering it. After the athlete is a master of the movement then we will move on.* Click to see what we have planned after the jump.
For example it might look something like this- Good ROM (range of motion) with air squat (progress to)---> Front Squat---> Push Press with stable lockout position without aggressive trunk ext.---> Thruster Instead of throwing an athlete into a movement without grasping the basics, this progression helps the athlete to increase proprioception (awareness in space) and core stability throughout the movement. If an athlete cannot correctly perform the action without weight, why add it? This week will serve as a really good base line and continued progress to function movements. Let us begin! Warm-up includes- 3 Rounds X10 rep ea exercise Inch Worm Keeping the legs straight (but not locked!), slowly lower the torso toward the floor, and then walk the hands forward. Once in a push-up position, start taking tiny steps so the feet meet the hands. Continue bugging out for reps. Tuck Jumps Bear Crawl Tricep Push-up (T-Rex position stage 2) Mountain Climber Skill- Finding out our baseline for movements. (15 Minutes) Divide into groups- 2X10 for ea exercise, if mastered move to next step. Upper Body- Plank Position (30 seconds), Push-ups (mod. or snack position), Pike Push-ups, Wall walks X5, Hand-Stand Push-Ups. Lower Body- Wall Sit Position (30 Seconds), Air Squat, Rack Position, Front Squat, Push Press(I know i have this in the lower body section but it's important to complete the thruster), Thruster. When moving into Front squat and beyond it is important today to use a manageable weight to perform 10 reps with 70-80%. If you are using weight closer to 85-95% with more then 5 reps, novice and intermediate athletes' form begins to breakdown. Take approx. 45-90 seconds between sets. This is about proper form, not how fast you can perform the movement.
CrossFit Hagerstown WOD for 1.6.14
2 Rounds 1 Minute Wall Sit with med ball at chest or above the head 2 min max effort push ups 1 min rest 2 min max effort Lunges 1 min rest 1 min max effort sit ups in butterfly position or K2C Count total reps for each round. We want full ROM for ea exercises. If you get tired and can't do the full range take a second to breathe and then try again.
*Disclaimer- We are not looking for perfection while performing movements. This is all new to most of you and even seasoned vets still struggle with some movements. We are looking for constancy on form and awareness on the core. When the core breaks down, everything else goes to crap.
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