Tuesday, May 30
This Wednesday is Wednesday FriendsDay! Bring a friend to any class to experience CrossFit for the first time! Just some quick thoughts on Regionals I think are worth sharing. We've seen a couple of movements that have really given people problems this year - ring dips (for the guys at least) and the single-arm dumbbell overhead squat.
The question of why so many men tore a pectoral muscle on the ring dips may never fully be answered, but there are some good theories worth considering.
One is simply overtraining one movement pattern. When the Regionals workouts get announced, all of the athletes will practice them repeatedly to make sure they have a strategy for the weekend. All of this practice of one particular movement, coupled with the muscle up practice for the other workout, could lead to fatigue or slight injury to the pec before Regionals even began.
Then you add in the factor of going as fast as possible, which is what they do in the sport of CrossFit and you can see how easily you open yourself up to injury.
I don't have a problem with the movement (you should be training it all year along with other pectoral exercises) and I don't have a problem with injuries - that's part of any sport at a high level.
I do think it showed some imbalances in some athletes training. Maybe they haven't spent enough time doing strict dips and bench press variations. I don't know the answer to that.
Either way, the take away for me is that you need to be under control when moving. This requires a base level of strength and you may need to slow down a little to keep things in control. Especially if you're not competing at a high level.
Now, the other movement - the DB overhead squat. This movement gave people trouble because of mobility. The better athletes are in better positions and can go faster with less wasted energy.
I think we all forget how important our mobility can be to our performance. Simply fixing your movement patterns may add 10s of pounds to you lifts. And you'll be less fatigued in a metcon because your not wasting energy fighting for position.
It's a good reminder to step back and work on what will REALLY make you better rather than the glamorous stuff sometimes. Rolling and stretching isn't fun and doesn't make for good Instagram posts, but it can make a huge difference in how you feel and perform every day.
Workout for Tuesday, May 30 Deadlift 1X5 @ 65% 1X5 @ 70% 2X3 @ 70% to 80%
8 min AMRAP 1-2-3-4-5-6....continue increasing by 1 rep each round Calories on Bike (same for men and women) Deadlifts (225/155)