I was fortunate to spend this past weekend cheering for our athletes who took part in the Festivus Games (Laura J., Ashley, and Laura L.) and Unbroken Throwdown (Will and Michael) in Charlotte. I am extremely proud of each of our competitors. They showed that they aren't afraid to test themselves, and show everyone their abilities, especially as they put their bodies and mind to the test.
If you've been doing CrossFit for any amount of time, I would highly encourage you to compete. You don't have to compete in a CrossFit competition, it can be anything. Whether it's weightlifting, an obstacle course race, a 5k, or any number of sports, take your fitness outside of the gym and put it to the test!
So why should you compete?
1.Competing makes your goal concrete Setting a date for a competition, race, or tournament creates a clear and time sensitive goal for your training. Find an event that is a few months out and direct your energy towards succeeding in that particular event. It will keep you motivated and progressing forward.
2.Competing tests your skills Even if you're not at the top of your game, competing can shed light on where you need to improve. Are your handstand push-ups and snatches up to par, or do they need a bit of work? Competition highlights our strengths and weaknesses and can help us generate a plan to improve as we move ahead.
3. Competing is fun Competing is down right fun, yeah it may cause a little nerves too. When you have a chance to test all the hard work that you're doing daily, it's fun! Don't go into your event stressed out and worried. Relax, your finishing position doesn't determine who you are as a person. Make it enjoyable, try out a partner or team competition!
Good luck to our teams who are competing in the upcoming River Ruckus and Girls Gone RX!
"The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement."
The complex overhead squat will utilize all musculature from head to toe and challenge midline stabilization like no other. A classic standard of elite capacity in the movement is to perform 15 overhead squats at body weight. While many top Games athletes can do this, it remains an intense standard to work towards.
In the video below, James Hobart, demos precise overhead squat technique and points of performance are highlighted. Here are some common faults and how you can work to correct them in becoming more efficient in your form:
Bar moves forward of the front plane (out in front of you)
Push up and pull back on the bar. Try to get the bar over your head as you descend.
Inactive shoulder position
Push up on bar, keep elbows straight and armpits forward. Making sure you keep your lats "on" and elevated
We have four GHDs at the box for a reason, believe it or not they aren’t just a coat rack. The GHD, glute ham developer, is one of the best accessory pieces that we want you to incorporate in your training outside of class time. Not only does it improve midline stability but kinesthetic awareness as well. The most common movements done on the GHD are the GHD sit-up, hip extensions, and back extensions.
Yeah, it may look like a torture machine, but don’t fret, we are here to help you learn to love the GHD. As a starting point, you should be able to efficiently and safely perform 25 hip extensions, 25 back extensions, and 25 GHDs sit-ups in a row. This could be also be a great warm up before class!
During classes you may hear a coach say, “You can do GHD sit-ups in today’s workout if you have voluntarily been on the GHD recently and can safely perform the movement.” That means, if you’ve been doing your homework and maintenance on the GHD outside of class, you can do GHD sit-ups in the workout. We like to see an athlete be able to keep their midline stable and healthy. We do this for one main reason, safety. The GHD is a fantastic, yet potent, training mechanism. Most workouts involve at least 50 repetitions. We want athletes on the GHD only if they are staying acclimated to the exercise.
Not sure how to do a movement or need a tune up on the GHD? Just ask! The coaches will often have five minutes at the end of class or after class ends to give you a run down.