Schedule for this weeekend (Sat 2nd - Sun 3rd Aug)

We have a Lvl 1 Seminar at Santa Clara and an Olympic Lifting Seminar at San Jose. Thank you for understanding!

San Jose

Saturday AND Sunday: 7am and 8am (outside front) only

Santa Clara

Saturday AND Sunday: 7am only

Fitness Wave Body Fat Testing  

Another round of hydrostatic body fat testing is here! Please view the link below to sign up:

http://www.fitnesswavenorcal.com/calendar.html

Wednesday Aug 6 - San Jose

Thursday Aug 7 - Santa Clara 

Friday Aug 8 - Mountain View


 
 
 
 
 
 
 
 

 

 


Posted on January 26, 2014


NorCal CrossFit Jan. 27th 2014

 

 Strength Club gets craaaazy with deadlifts!

Know your body

How often do you take time as an athlete to think about how your body is working during those grueling, intense workouts at the gym? My guess would be probably very rarely because your more concerned with breathing and not falling over into your own sweat. But, taking time to better understand the way our body works, even in a very simplified way, can help us move more efficiently and safely, and can ultimately allow us to gain more from our workouts. You might often hear a lot of the terms that are going to be mentioned below come out of your coaches' mouths during workouts, so the goal now is to understand why they are using these words and how you can take those cues and terms they use to improve your workouts and get more benefit out of the hour you spend at the gym. 

Take a look at these pictures taken from an article written by Greg Glassman himself out of The CrossFit Journal

It breaks down the athlete into four basic body parts, three joints (not including the spine), and two general directions for joint movement. The four body parts are the spine, pelvis, femur, and tibia. You have probably frequently heard your coach say "the 'S' shaped curve of your spine," as they discuss how important it is to maintain it! 

Now, let's quickly discuss the motion of three joints. The knee is the joint that connects the tibia and femur. Next is the hip, which is the joint that connects the femur to the pelvis. Finally, we have the sacroiliac joint (SI joint), which connects the pelvis to the spine (or our trunk).

Simple enough right? This might seem extremely simplified, but we are a CrossFit gym, afterall, and the most important thing along with improving health and fitness, is to uderstand and teach safety in these movements. What better way to do this than through creating a dialogue that everyone can  understand. So, let's break down why these things are important to know. Coach Glassman breaks it down pretty simply for us once the joints, parts, and movements are clear. 

Let's understand these three tidbits of biomechanics: 

  • In functional movement (our goal here) the spine will be wedded to the pelvis and there will be no movement in the spine. So, the goal is to always keep the trunk tight and solid for running, jumping, squatting, throwing, cycling, etc. This is both for safety and to generate power from a solid foundation of the core.
  • The dynamics of each of the complex movements you'll do here will come from the hip – primarily hip EXTENSION (I am sure you have heard that word before). Powerful hip extension is certainly necessary and nearly sufficient for elite athletic capacity. How many times have you heard your coach yell "squeeze your butt" or "jump harder"?
  • Do not let the pelvis chase the femur instead of the spine (take a look at that picture again if needed here). You might have heard a coach refer to this as a “muted hip.” It is important to understand this because when the pelvis chases the femur the hip angle remains open and is consequently powerless to extend. We have to close the angle of the hip to ever EXTEND it and get that power to drive our complex lifts. 
  • Now that you have a bit of a lesson in anatomy (if we can call it that), go into your next workout thinking about the parts of your body and how you can get the most out of every movement! It never hurts to keep educating yourself on things like this, so keep self-educating, asking your coaches questions, and striving to move as efficiently as possble, and those PRs will just keep rolling in! 

To read more about this stuff, take a look at THIS ARTICLE

WORKOUT FOR MONDAY

Front Squat 3-3-3

Push Press 3-3-3


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Schedule for this weeekend (Sat 2nd - Sun 3rd Aug)

We have a Lvl 1 Seminar at Santa Clara and an Olympic Lifting Seminar at San Jose. Thank you for understanding!

San Jose

Saturday AND Sunday: 7am and 8am (outside front) only

Santa Clara

Saturday AND Sunday: 7am only

Fitness Wave Body Fat Testing  

Another round of hydrostatic body fat testing is here! Please view the link below to sign up:

http://www.fitnesswavenorcal.com/calendar.html

Wednesday Aug 6 - San Jose

Thursday Aug 7 - Santa Clara 

Friday Aug 8 - Mountain View