Yesterday!

We are still catching up after the renovation! We are crazy excited about the new space that we created! If you haven’t seen it, get your butts in the gym and check out what we did!!!!!

STRENGTH:

FRONT SQUAT: 3-3-3-3-3

COOKIE:

20 MOUNTAIN CLIMBERS(2=1)

10 BOXJUMP BURPEES

WOWZERS! It was awesome breaking in the weightlifting stations  that we built around our infinity rack! We really got a taste of what is possible with our new amazing piece of equipment, The Infinity Rig by Rogue Fitness(www.roguefitness.com/spx-equipment/rogueinfinity-system.php). We now have 6 weightlifting stations, 4 off of the Infinity Rig and 2 mobile racks, all with 3×7 floor boards to give our athletes a better foundation for their lifts. The front squat is a very challenging lift. Today we attempted to get a 3rep max front squat.

I found the following  blog by our favorite mobility guru, Kelly Starrett (http://www.sanfranciscocrossfit.com/ and  http://www.mobilitywod.com/)while I was researching the front squat. It is so informative and interesting, I decided to cut and paste!

Front squatting is brutally hard. Moving the barbell placement from the spine of the scapula as in the back squat, to the front rack position and away from the athlete’s center of gravity effectively generates an additive crushing rotational force to an already demanding hip and leg extension movement. Moving loads further and further away from the spine forces the athlete to resist trunk flexion while simultaneously maintaining a rigid spine-pelvis relationship. Herein lies the beauty of this greatly hated squat variation.

Here’s the forced compromise:
1) In order the effectively handle a large load in racked position, the front squat demands that the athlete maintain as vertical a torso as possible during the decent. That is, the athlete cannot really push their butts back and shift the lion’s share of the decent loading to the hamstrings as they would in the back squat. This would result in the dumping of the load forward as a gigantic shear/torque force was loaded on the spine. Try it and see.

2) Thus, in order to keep the load stacked neatly over torso and pelvis, the athlete’s knees have to track well forward of the foot during peak compression (the bottom) of the movement. This anterior translation of the knee effectively forces the squatter into a conscious muted-hip position where load is transferred off the hamstrings and onto the quads. Athletes will even compromise their knee positioning here and adopt and much more abducted (knees turned out)knee position than their usual squatting position to minimize the effects of the vertical torso. And, in order to rise up out of the hole, the squatter will temporarily shoot their butt’s back and engage their powerful hamstrings to initiate the ascent thereby temporarily negating the benefits of the neatly stacked and balanced torso.

3) The problem with this momentary hamstring shift backwards is that the athlete still has the weight racked well in front of that pesky center of gravity. And with hamstrings on and butt back, the athlete now has to resist an even greater turning/flexion moment through the torso. And it is at this moment that the athlete will…

Solution:

1) Round their backs and make or miss the lift

Or:

2) They will immediately chase the bar by driving their hips forward to regain the vertical, balanced torso.

So what do we want our front squatting athlete’s to do?
We want them to get as much hamstring in the movement as possible AND keep the torso as vertical as possible.

What’s required:

1) Rigid, rock hard mid-line stabilization. A fence post like spine.
2) Freaky huge quads to handle the load given up by the hamstings.
3) Terrific ankle flexibility to handle the forward driving shins during the vertical torso phase.

The Problem:
Front squatting is hard.
It forces the athlete to solve some rather tough positioning problems.
We love what it does for our athletes.
It reflects a lot of real world “picking things up” activities.

So go get compromised.        – Kelly Starrett

After the front squat we got the cookie, the dessert WOD! This little mini WOD was as rough and as it was awesome. I watched it kick everyone’s ass all day and then I decided that I had to try it for myself. I knew that it was going to hurt and it did, but it hurt SO good. This was a heavy breather and I definitely felt as if my thighs were going to fall off and wondered how I would elevate myself onto the box. The idea is to get your knees all the way up to you elbows on the mountain climbers with the front foot touching down on the ground each time. For the box jump burpees, I concentrated on the top of my burpee ending up as close to the box as possible. That extra distance that the burpee adds to the box jump is no joke. The burpee box jump is as wicked as it is delicious, a prime example of love/hate!!!

What are your favorite love/hate exercises?



Mobility WOD