Nordic Curls

My hammies (and calves) are cramping just watching this video! That was some intense posterior leg work today! Funny thing; Anthony (featured in the foreground of this video—Vivienne is in the background) was visiting today, and the last time he was here was the last time we did Nordic Curls!!

Workout:

3 Sets:
2 Push Jerk (3 second eccentric)
6-8 Nordic Curls
50’ Heavy Sled Push

Teams of 2:
3 Rounds:
1k Row
50 Hang Power Snatch (75/55#)
30 Bar Facing Burpees

Got Sleep?

Ever met anyone with back pain? Maybe you are one of those individuals.

The whole idea of “functional movement” is based on performing/exercising movements that allow us to function better in life. CrossFits three pillars of fitness are: Constantly Varied Functional Movement performed at High Intensity

Arguably the most important functional piece in life is to have a supported back and trunk. Everything stems from your midline.

These bent over row exercises are great challenges for our back and midline to stay in a healthy position - which means back muscles contracted in a way that allows the spine to remain neutral. We want to be able to load the spine in a neutral position, not too flexed or extended.

If none of that made sense, take a gander at the pic below of Kevin doing a bent over row, and see if it computes that his back position is what we’re aiming to train and strengthen.

IMG_3287.jpg

Workout:

5 Sets:
3 Back Squat with a 3x2x tempo @ RPE of 7
*Goal is to have a weight that athletes can use for all 5 sets at the prescribed tempo
5-7 Reps of Wide Grip Bent Over Row with a 3020 tempo

20 Minute AMRAP:
11 Pull Ups
25 Wall Balls (20/14#)
200m Run