CrossFit Corona

Saturday WOD

Group Fundamentals at 0900!

September 5th ~ CrossFit Chicks Seminar has been confirmed!

*Cost-$100.00 - Pay before August 15th, you will get it for $95.00.

*Checks payable to CrossFit Corona

*What do you get~

     -Gymnastics training and movements for the Muscle Up and the Butterfly Pull up.

     -Spa hand treatments

     -A Goal Book

     -Video Analysis

     -Partner Assignments for accountability

     -Lunch

     -A WOD before you leave!

*TIME ~ 10 AM to 3PM at the latest.

*Maximum allowed -12, first come first serve, not guaranteed until payment is received.  Reimbursement for cancellation only if you find a replacement.

COMING SOON ~ OLYMPIC LIFTING CLINIC,,,WE WILL KEEP YOU POSTED

Friday WOD

As Many Rounds as Possible in 20 minutes of:

10 Wall Balls M20# W14#

10 GHD Sit ups

10 Back Extensions

Results,,,

Everyone did a PR on their Dead Lifts this week,,,

Mary 140     Megan 180    Rich 305     Michelle P 155

Lisa 145      Mike 355     Don 335     Melissa 215

Alan 295     George 265     Linda 155

Michelle R  145     Juan 275     Tina 165

Results from the Pull up and Run were,,,

 

THURSDAY WOD

REST DAY FOR THE MON-WED CREW.

MAKE DAY FOR THE THURSDAY CREW

0930 CLASS ONLY

WEDNESDAY WOD

How to Deadlift with Proper Technique
Oct 1st, 2007 by Mehdi Posted in Deadlift

Deadlifts build back strength. Deadlifts teach you to keep your lower back rigid against a load. Keeping your back straight is critical to avoid injuries when lifting heavy objects from the floor.
But that’s also why Deadlifts have bad reputation. Rounding your back during Deadlifts increases risks of spinal disc injuries like hernias. You need to Deadlift with proper technique. This article will help you out.
What’s a Deadlift? Pull the barbell from the floor with both hands until your body is fully extended. Deadlift by pushing from the heels, and bringing your hips forward. Not by pulling with your lower back.
Benefits of the Deadlift. Deadlifts work your back, legs & forearms. Deadlifts don’t develop your legs like Squats do: your hips start higher. That’s why you can substitute Squats for Deadlifts in case of knee injuries.
Back Strength. Your back stays straight while the weight of the bar tries to bend it. Keeping your back rigid builds back strength.
Leg Strength. Bringing your hips forward strengthen your hamstrings & glutes. Straightening your knees strengthen your quads.
Grip Strength. You need to grip the barbell hard so it doesn’t roll out of your hands when doing Deadlifts. This builds forearms & grip strength.
Use small plates if needed to get the correct bar height for Deadlifts
Before You Deadlift. Basic stuff you need to know before you even think about trying to Deadlift with correct technique.
Bar Height. Deadlifts start with the bar at mid-shin level. Put plates on the floor if you don’t have/lack the strength to use 20kg plates.
Lifting Shoes. Shoes with air or gel filling are compressible, impairing power transfer & stability. Wear shoes with hard soles. Chuck Taylor’s, weightlifting shoes, socks or barefoot are better than running shoes.
No Straps. Never use straps for Deadlifts. If your grip is weak, Deadlift more. Switch to an alternate grip (baseball grip) & use chalk.
Proper Deadlift Stance. Remember position of laces vs. bar. Note the toes out.
Setup for Deadlift. Don’t move the bar to get into proper position. Walk to the bar & position your feet correctly. Then grab the bar & Deadlift.
Foot Stance. Shoulder-width stance with toes slightly pointing out. Curl your toes up. Jump up a few times: that’s the stance for Deadlifts.
Bar Position. Bar should be 5 to 10cm (2-4″) from your shins when standing. Remember the position of your laces under the bar.
Chest Up. Make a big chest & lift it up. Pull your shoulders back. Keep this position at all time & your back will never be able to round.
Look Forward. Looking down makes your back round. Looking to the ceiling can cause neck pain. Look forward during the whole lift.
Grip Width. Too small & your hands touch your legs on the way up. Too wide & you have to pull the bar higher. Use about 51cm/20″ grip width.
Gripping the Bar. Put the bar close to your fingers, not in the palm of your hands. This will minimize callus formation & torn skin.
Straight Arms. Deadlifting with bent arms can tear your biceps muscles. Keep your arms straight. Tighten your triceps.
Proper Grip for Deadlifts: bar close to the fingers, not in the palm of your hands.
Performing The Deadlift. Deadlift by pushing from the heels & bringing your hips forward. Not by pulling back with your lower back. If you Deadlift correctly, you’ll feel most stress in your upper-back, glutes & hams.
Shoulder-blades over Bar. Put your shoulder-blades directly over the bar, shoulders in front of the bar. Your hips will be at the correct height.
Bar Against Shins. Pull the bar up in a straight line. The closer the barbell to your shins, the better. No need to scrape your shins.
Push From The Heels. Simple trick: curl your toes up. This automatically puts the weight on your heels.
Bar Close to You. Keep the bar in contact with your body during the whole lift, rolling the bar over your shins & thighs. The closer the bar, the less stress on your lower back & the more weight you can Deadlift.
Squeeze You Glutes. Bring your hips forward by pushing from the heels & squeezing your glutes hard. This prevents pulling with the lower back.
Lock The Weight. The Deadlift ends when your knees & hips are locked. No need to roll the shoulders or hyper-extend the lower back.
Bringing the Weight Down. Don’t lose time bringing the weight down. Do it controlled but not slow. The rule: hips unlock first, then knees.
Chest Up, Look Forward. Neglecting to do both will make your back round. Keep your chest up, shoulders back & look forward.
Bar Close to You. Keep the bar in contact with your thighs until it reaches knee level. It’s friendlier on your back.
First Hips, Then Knees. Flex at the hips first to return the bar below knee level. Then bend at the knees until the bar is on the floor.
Deadlift hip position: shoulder-blades over the bar, shoulders in front of the bar.
Common Deadlift Errors. Common mistakes you need to avoid to minimize risks of injuries when doing Deadlifts.
Hips Too High. Use your knees: it’s not a Stiff-legged Deadlift. Put the bar against your shins with the shoulder-blades directly over the bar.
Hips Too Low. It’s not a Squat. Put the bar against your shins with theshoulder-blades directly over the bar. Shoulders in front of the bar.
Bending Your Back. Increases the pressure on your spine thus increasing risk of injury. Keep your chest up at all times & look forward.
Hyper-extending Your Back. As bad as bending. The Deadlift ends when your hips & knees are locked. No need to arch at the top.
Rolling the Shoulders. Dangerous & inefficient. Your hip muscles move the weight, not your shoulders. Extend your knees & hips, stop.
Shrugging at The Top. Unnecessary. If you need more trap emphasis do shrugs or Power Cleans. Pulling with Bent Arms. You could tear your biceps by pulling with bent arms. Keep your arms straight, tighten your triceps. 

WOD

DEADLIFTS

1-1-1-1-1-1-1

INCREASE WEIGHT EACH ROUND

TUESDAY WOD

AMRAP IN 20 MINUTES OF:

400 METER RUN

PULL-UPS MAX. REP.

MONDAY WOD

5 ROUNDS OF:

21 THRUSTERS M-75 lbs/L-55 lbs or (M-35 lb Kettle Bells/L-26 lb Kettle Bells)

21 DOUBLE UNDERS 

Sending a shout out to Sgt. Cowart

90 DAY CHALLENGE IS COMING AUGUST  1st !!!!!!!!!!!!!!!!!!!!!!!!!!!!

 

SUNDAY WOD

REST DAY!!!!!!!!!!!!

SATURDAY WOD

0900 HOURS WORK ON FUNDAMENTALS AND NEW KETTLE BELL SKILLS.

Friday WOD

CrossFit Corona will be tentatively hosting a CROSSFIT CHICKS seminar September 5th!!  We will be concentrating on the Muscle Up, the Butterfly Pullup, a Spa hand treatment, goals for fitness and nutrition, basically a very fun day!!!

Sorry guys but you are not allowed!!

Sign up on a roster at the gym, and you will be emailed the cost, hours and specifics from the instructor.

I will forward the cost as well as the hours ASAP,,,

Friday WOD:

CFWU

Row 500 M

4 Rounds!

RESULTS FROM WED WOD!!!  Great Job by all!