The great thing about the sports of weightlifting and CrossFit is that they mean different things to different people. For some, a workout is a battle full of rage and fury signifying everything; the barbell, pullup bar, and jump rope are weapons of destruction. For others, training is a temple of peace and serenity, a place where people come to wash themselves clean in pain and suffering.
Therein lies the beauty of both sports: despite what the mainstream culture of both sports are, you can make them into anything you want. Get drunk on rageohol?! Have at! Become one with the universe?! Sure.
Make this sport yours.
Today’s Muscle of the Day is the rhomboids.
The rhomboids consist of two muscles, the rhomboid major and minor. These puppies originate up from the seventh cervicle vertebrae and stretch all the way down to the fifth thoracic vertebrae. They insert into the medial border of the scapula and when activated are responsible for retracting and rotating the scapula.
As we do most Friday’s, today was our weekly max out session on the snatch and clean and jerk. Ten minutes on each. We then went after some heavy, submaximal 5 RM high bar back squats. The day was finished off with some suitcase carries to wake up those frontal plane stabilizers, (quadratus lumborum, obliques, and glute minimus/medius).
Congratulations to Chris Schillig, Mike Snyder, and Ben Collins for some nice PRs. Knick almost had 150 on the snatch. You can see some of their lifts below.
Next week is a deload week. That means tons of technique work and moving those barbells fast.
Myofascial release / Dynamic Warmup
1 Round Snatch: Lift off transitions, muscle snatches, angel drops, punch and catch progressions.
1 RM Attempts
10 min Snatch
10 min Clean and Jerk
3 x 5 High Bar Back Squat
*Increase weight each set but do not work past 90% 5 RM.
3 x 50 m Suitcase Carry each hand. (24 kg/16kg)