Tonight:
Weightlifting Class at 6pm (no cost to class members, $10 for open, $20 for nonmembers)
Kickboxing at 7:15pm
Yoga at 8:00pm

Posted in yesterday’s comments by Chris S., this MD calls out the fatties and the lazy.  If you’re feelings get hurt easily, heed his warning.  Actually, check that… you SHOULD read it!
http://www.briansekula.com/blog/2010/10/04/you-suck-as-a-man/
 

 
 

 

A big welcome to Greg R., former part owner of CF Durham, and Danielle

CrossFit
Stiff-legged Deadlift  5 – 5 – 5 – 5
1 1/4 Overhead Squat  6 – 6 – 6 – 6 – 6
*The purpose of today’s movements are not to see how much weight you can move but to develop the focus of each movement.  Going as heavy as possible may not support that goal.

The stiff-legged DL actively develops the ham strings and glutes and isometrically develops the  lower back.  Performed properly, it is executed with knees bent slighty, scalpula pulled back, and back arched or atleast flat. Lift bar by extending at hips until standing upright. Lower bar by bending hips keeping knees bent slightly during descent.  Your flexibility will dictate if you can perform this exercise from an elevated platform or from the ground.
Video Demo:
httpv://www.youtube.com/watch?v=qgo3NG6MnFo

The 1 1/4 Squat is for developing the bottom of the squat.  More specifically, for developing the squat when receiving the barbell in the Snatch or Clean.  It can be done as back, front, or overhead.
Below parallel is where we see most squat technique begin to deteriorate.  By having you spend more time working this portion of your squat we’ll improve your overall mechanics of the movement. 
Video Demo:
httpv://www.youtube.com/watch?v=YvCo64iHQlU

9 thoughts on “Focused development

  1. Shawn K says:

    Clint, allow me to quote from the article: “There is no way to justify your doucheyness.” 🙂 I loved it!! Great article!

    Also, if we all chip in a few bucks can we get some better looking actors for the demo videos? 🙂

  2. Abs says:

    I can NOT express to you how much I LOVED this article!!!
    T. no worries you are a GREAT demo boy…I just think this is Shawn’s way of saying *que Dominic’s voice* “why can’t I do it?” *que stomping and throwing a fit*

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