Fight for every inch of that rep.
Strength days – Monday, Wednesday and Friday. If you have been missing these days, you are missing the opportunity to become stronger. Just showing up for a WOD (or met-cons) isn’t going to get you as strong as you can be.
From Mark Rippetoe – CrossFit Journal #69
“The back squat is literally the only exercise in the entire repertoire of weighted human movement that allows the direct training of the complex movement pattern known as hip drive. “Posterior chain” is a term that refers to the muscles that produce hip extension—i.e., straightening out of the hip joint from its flexed (or bent) position in the bottom of the squat. The muscles that accomplish hip extension are the hamstrings, the glutes, and the adductors or groin muscles, and together these are referred to as the posterior chain. The initial movement up out of the bottom of a full squat is hip drive, and is best thought of as a shoving-up of the sacral area of the lower back, the area right above your butt. This is the hardest thing to teach in my method of squatting, and by far the most important. This is because the squat is the only exercise in the weight room that trains the recruitment of the entire posterior chain in a way that is progressively improvable, and that is one of the things that makes the squat the best exercise you can do with barbells and, by extension, the best strength exercise there is. These important muscles contribute to jumping, pulling, pushing, and anything else involving the lower body. The squat trains the posterior chain more effectively than any other movement that uses those muscles because none of the other movements involve enough range of motion to use them all at the same time, and none of them work this long range of motion by preceding their contraction with an eccentric lowering, which produces a stretch shortening cycle or stretch reflex.”
When performing the specialized lift movements – back squat, deadlift and presses – fight for every rep. Push yourself to drive through another rep. Grit your teeth, let your muscles shake and push that bar up.
If you are looking for something to do this weekend, here are a few options that include your fellow CFR peeps: Josh Boyd and Gouge Wrestling at Rebus Works Food Truck Rodeo, Sat. at Noon; Carolina Rollergirls Double Header, Sat. at 300/500p and if you are near Charlotte, go check out the 1st Annual Ultimate CrossFit Open (USAW Developmental Meet) featuring local CrossFit athletes, including Chloe’, starts Sat. at 10a.