CrossFit Tribe

Michelle “Blonds lift more weight” Liberati

Jersey Parkour, Baby!

Death by Deadlift.

Strong things come in small packages.

1st base – 15 Wall balls (#10-20)
2nd base – 15 calories on the C2 Rower
3rd base – 15 OVS (#10 Weighted PVC)
Home plate – 15 MB Cleans (#10-20)

Move between bases using walking lunges. Team with the most runs at the end of 20 minutes wins. Watch out for Rain Delays – if a rain delay is called, drop and hold a plank position until play is resumed.

A: The torso’s angle of inclination above horizontal.
As a squat matures this angle increases. The squat
becomes more upright as the athlete’s strength
and neural “connectedness” to the posterior chain
increase. Lower angles of inclination are created
in an attempt to cantilever away from a weak
posterior chain and onto the quadriceps. While
technically correct, the lower angle is mechanically
disadvantaged.

90-A: This is the angle of rotation of the arms,
at the shoulders, past overhead. The lower A is,
the greater the rotation, 90-A, required of the
shoulders to keep the bar in the frontal plane. The
larger 90-A is, the wider the grip required to allow
the shoulders to rotate to keep the bar in the frontal
plane. Ultimately the connectedness/strength of the
posterior chain will determine the width of the grip,
elevation of the squat, and degree of rotation of
the shoulders. Maturity and quality of the squat is a
determinant of all of the mechanics of the overhead
squat.

g: These lines mark horizontal.

f: This line defines the frontal plane. It divides the
athlete front half from back half. In the squat (as
with most weightlifting movements) the athlete
endeavors to keep the load in this plane. If a load
deviates substantially from this plane the athlete has
to bring the load back, which in turn pulls the athlete
off balance.

b: This is roughly the position for a back or front
squat.

a: This is the position for the overhead squat. With
perfect stability, movement, and alignment this
position does not increase the moment about the hip
or back. The difference in an athlete’s strength when
squatting here, overhead, as opposed to position
b, the back or front squat, is a perfect measure
of instability in the torso, legs, or shoulders, and
improper line of action in the shoulders, hips, or
legs, and weak or flawed posture in the squat.

c: This position has the load behind the frontal
plane. It can actually decrease the moment on the
hip and back. As long as balance is maintained the
position is strong.

d: This is a fatal flaw in the overhead squat. Even
slight movement in this direction greatly increases
the moment in the hip and back. Moving in this
direction with even a small load can collapse the
squat like a house of cards.

photo and article taken from CrossFit Journal Issue 36 – August 2006

My job is ENDLESSLY entertaining…

For time:

.5 mile Run
50 Pull-ups

150 Push-ups
200 Squats

.5 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

Guiness: the new post-workout drink!!

Now go home and fill up on some corned beef and cabbage (minus the potatoes, of course!)

And a fun riddle for the sober crowd:

Five frogs are sitting on a log. Four decide to jump off. How many are left?

Highlight the following box to reveal the answer:

Five

Why?

Because there’s a big difference between deciding and doing

Don’t erase the scores!  I forgot to record them again but I’ll get them ASAP!  Until then…check out the rest of your mugshots here: FACEBOOK TRIBAL PHOTOS.

JT was the WOD (scores to be posted soon).

Righteous burpee. 

Rachel’s first overhead squats make her smile.