Friday, April 22

Happy Friday everyone! Remember, there are no classes on Saturday! (April 23) We do have Open Gym time from 7:30 to 8:30 am, before the seminar begins at 9.

Now, time for the Weekly Roundup!

1. Bar Muscle Ups. Lots of you got your first bar muscle up in the Open, but how much have you practiced since? This happens to all of us, we get really excited to work for our first whatever and then we get it and then what? Here’s a video from CrossFit Invictus on smoothing out the bar muscle up and getting rid of the dreaded “chicken wing.”

2. I watched this episode of Barbell Shurgged at NASA and they get into how the astronauts exercise in space. Losing bone density and muscle mass is a major concern for astronauts living in zero gravity so they have to exercise just to maintain bones and muscles for their return to Earth. These problems occur much faster in space, but the same problems will happen on Earth if you aren’t using your muscles. Lifting heavy weights and moving fast are extremely important for the health of your bones as you age. Fast lifts like the clean, jerk and snatch under load are some of the best movements to combat this bone loss, but they are hard to do in space. There is a lot of research going on to figure out how astronauts can move fast to keep their bodies from wasting away. This research will definitely help us learn more about how to train on Earth as well. The video below is part 2 of the series. I encourage you to watch both parts for a fascinating look at how astronauts train in space and how the things they learn can be applied on Earth.

Workout for Friday, April 22
EMOTM for 8 min
7 Deadlifts @ 225/155 + 5 Strict Ring Dips

3 Rounds for Time:
Run 1 Lap (220m)
11 KB Swings
6 Bar Muscle Ups