This Friday Night, April 12th, get here. We’ll have a four hour window to get your CrossFit Total on. It’s Pure Power Four Hour. Check the schedule for times. Bring some grub for after you P.R.
Kelly Starrett talks about, (possibly more clearly than we do) how and why it’s important to load your spine sequentially. This is a very common fault that we see every day.
Today’s mission explores a typical spine loading error we often see in our athletes during pulling. In short, we are always trying to optimize spinal organization and minimize the internal shear forces on the athlete’s spine. We are also always trying to make complex motor skills more simple and reproducible. When an athlete tries to “unround” at the bottom of a pull, what we end up doing is adding a whole another set of forces on the spine. And, add a little tiredness, stress, or cardio demand to the mix and low and behold, we end up having a completely different set up position each time. The rules are simple, organize and brace your spine when it is under as little external demand as possible. By the way, this bent-to-unbent spine loading error usually accompanies low back pain. Weird right?
WOD: Back Squat 5@ 40%, 5@ 50%, 5@ 60% then,
8 minute AMRAP of:
8 Pull ups