Calling all Strong Ladies
We are hosting our first powerlifting meet and it's for girls only!
What: 3 attempts at a 1 rep max of Backsquat, Bench Press and Deadlift
When: December 17 at 2pm
Who: SBK women who have been attending group classes for at least 3 months
How much: $20. Includes participation and a bench press/rules clinic with Margie on December 1 at 8pm.
Registration deadline is December 10, 2011
Each woman will have 3 attempts to hit a max single in Squat, Bench and Deadlift, in that order. All lifters will make their attempts in each lift before moving to the next.
First, second and third place winners will be awarded in each weight class based on total combined weight of best lifts.
There will be 3 weight classes:
- Under 135
- Over 160
In the event of a tie, lowest weight wins.
Information regarding rules and logistics of the meet will be emailed upon registration.
Questions? Contact Margie at crossfitsouthbrooklyn dot com
Shoulder Disfunction, Where to start?
A lot of shoulder dysfunction has its roots in poor posture. If you walk around all day with your shoulders internally rotated and your head pushed forward, chances are that your thoracic spine and scapula have become somewhat "frozen". The problem with this is that when you go lift a weight overhead, do a push-up or try to snatch, certain joint positions won't be available to your body so other areas will have to compensate to finish the job. Watch this short video to see a very basic overview of how some of your bones are supposed to move when your arms go overhead. You can see that the scapula, clavicle and humerus all share responsiblity to finish the job. The video doesnt account for the contributions of the Thoracic and Cervical spine, but just know they play an important role too. If the imbalances in the system arent addressed inflammtion and pain may become present. Over time long term injury and disfunction may eventually result. So what do do about it? Start with these simple MWODs below and see if you cant begin to break up some of your gnarly restrictions. Watch each one and give them a shot pre-workout. See if you can't get into better positions or "cool off" some existing inflammation.
Shoulder: What to Fix First
Pain Ball: Calling All Shoulders
Death By Desk
The Neck of a Desk Warrior Poet
Rich Froning Does 225lb "Grace" in 4:49 CrossFit
Rx'ing and Injury Prevention CrossFit Hollywood
Humble Pie Kitsap CrossFit