Today, starts a new CrossFit cycle at Terrain Fitness. We are very excited for this cycle as we will be focusing on getting our members stronger in the Push Press and Deadlift. The skills we will be working on are Double Unders and Pull-ups.
Push Press is the second variation of moving weight from the front-rack position to overhead. The movement starts with the bar in the front-rack position (sitting on the shoulder shelf), feet are right under the hips, toes pointed slightly out, elbows in front of the bar and hand position is right outside the shoulders. The first move is to dip at the hips, meaning to bend knees slightly but keeping the torso in an upright position (no leaning forward). The next move is to extend the hips and legs and, using the momentum from your hips and legs, to drive the bar up, while pressing the weight overhead. The movement is complete when both arms and legs are locked out with weight overhead. The key points of emphasis are:
Feet hip-width apart
Hands just outside shoulders
Toes pointed slightly out
Elbows up and slightly in front of bar
Dip at knees, not torso
Use hips and legs to drive bar up
Come up on toes only when bar is travelling up
Finish with arms and legs locked out
Mobility issues for the Push Press include shoulder, wrist and sometimes torso. Limitations in these areas can cause athletes to lean forward on the dip, not be able to get in to a good front-rack position and not fully extend on the press. In order to help mobility in these areas, try these stretches out!
Deadlift – Because who doesn’t like to lift a LOT of weight?!?!
This cycle we will be working a lot on the posterior chain and with that, the Deadlift is the perfect exercise! The Deadlift is known as “The King of Exercises” because it incorporates so many large muscles. These muscles include your traps, upper back, mid & lower back, core, glutes, hamstrings and calves. Using the Deadlift to strengthen your posterior chain transfers over into so many other lifts like the Clean & Jerk, the Snatch, Back Squat, etc. The list is endless. Building your posterior chain also helps in every day life. As we get older, we need strength in all these large muscles in order to live a longer & healthier life.
Say Good-bye to Single Unders!
Last cycle we focused on Toes-to-bar and Pull-ups. So many members either have toes-to-bar or very close to getting them. Everyone progressed in the pull-up area. Congrats to everyone on the hard work you’re putting in. This cycle, we will continue to develop the pull-up strength and also start developing the Double-under skill. On the skills days, we will be having stations to either go through the technnique of these skills, or stations to help build these skills up more. Put in the work! I promise it will pay off and when it does, you will feel a sense of accomplishment. So, you will getting 3 weeks of each skill over the next cycle! If you’d like to work on these skills more, remember any of these stations/exercises can be done on your own time as well, during Open Gym hours.
Rinse & Repeat
Our test WOD for this cycle is:
Alternating DB Snatch
30 DU between each round
This workout will be repeated in 7 weeks. Make sure to input your score so you can see how far you’ve comeover the entire cycle. If you are unable to make the workout today, ask a coach when you could do the workout. If you have any questions or input, please feel free to talk to one of our coaches. As always, have fun and enjoy the cycle and your own journey of fitness!
–Rodney and Rachel