Skill
Good mornings w/ load
5 - 5 – 5
WOD
50 double unders
10 handstand push-ups
40 double unders
8 HSPU
30 double unders
6 HSPU
20 double unders
4 HSPU
10 double unders
2 HSPU
Post time to comments.
Damien sets up on the way to his PR deadlift!
There was some discussion last week on breathing techniques during heavy lifts. There is a misconception by many that you need to use an inhalation/exhalation pattern during lifts to prevent, among other things, a cerebralvascular accident (a stroke in layman's terms!). Another option is the Valsalva maneuver, which is basically holding your breath as you apply pressure with your abdominal/thoracic muscles during the lift:
When you inhale, pressure increases in your thoracic cavity. When you hold your breath and tighten your trunk muscles, this pressure increases more. Since your thoracic and abdominal cavities are separated only by your diaphragm, abdominal pressure increases too. Thus, pressure in your abdominal and thoracic cavities is being applied to the anterior side of your spine, from the front to back. The spinal vertebrae are being held in the correct anatomical position by your back musculature, and this correct position is reinforced by static pressure transmitted to the belly side of the spine across the hydrostatic column of the gut, the essentially non-compressible contents of the abdominal cavity. As pressure in the thoracic cavity increases with a big held breath, and this pressure is increased by the tightening of the abs and obliques, more anterior support develops for the spine. The back muscles position and support the spine from the back; the abs, with the aid of a big breath, support it from the front. A weightlifting belt adds to this effect, its main function being to add to anterior support rather than to apply pressure from the back.
In fact, it is a good practice to take and hold the biggest breath you can before each rep of your heaviest sets. Get in a habit of breathing correctly during your lighter sets, so that when the weight gets heavy the pattern will be established. The Valsalva maneuver will prevent far more problems than it has the potential to cause. It is a necessary and important technique for safety in the weight room.
-Mark Rippetoe, Starting Strength
Reference the WOD: Thankfully there are alternates to everything.
This pertains to Mondays WOD but I know many had questions. This is from the main site FAQ’s about cleans:
Squat clean aka Full Clean aka Clean = start from the floor, catch in a full squat.
Hang clean = start from the hang position (above or below the knees), catch in the full squat position.
Power clean = start from the floor, catch in a quarter or half squat position aka the power position.
Hang power clean = start from the hang position above or below the knees, catch in the quarter or half squat.
“Hang” describes where you start.
“Power” describes where you catch.
Tip o’ the hat to Keith Wittenstein
How many rounds of the shake weight replace HSPU?
Man,
I am gonna be out there for the entire hour with all those DUs. Can I do some at home and come in with a credit?
Jim
Oh boy, there were a lot of questions on yesterday’s squat clean for the WOD. It’s generated a lot of conversation, which is good. This debate has been going on for a while in the CF community. There are videos of folks doing Grace with power cleans (i.e. not a full squat at the catch) that came from HQ. The WOD description at HQ just says “clean”, so there’s some conflicting info out there.
What we’ve told people is that if it doesn’t specify the movement, for example “clean”, by default it’s a squat clean (as Gino posted from the HQ FAQs above). Another way to look at it is to ask yourself which movement is more technically difficult. We’ll always choose the harder one for several reasons. First, it makes you better at the lift. Second, the increased range of motion means you’re performing more work over time which equates to increased fitness. Lastly, when comparing times to someone who did the easier movement, you can stand tall because you both know who’s WOD was harder!!!
This has been a great discussion! Anytime things like this come up don’t hestitate to start the conversation, it makes us all better!
Keane, don’t shake your weight too much or you might go blind!
Oh man…they double teamed him!