06/28/2016 Competitor Programming

CFS has some happy gals around here!!

CFS has some happy gals around here!!


Weighted Good Mornings


10 Rounds

10 deadlifts (225/135#)

10 pushups

The Weighted Good Mornings may be a new Lift for some people. We use it a bunch in warmups but not a lot as a strength movement. It is a great tool for Glut/Hamstring/Lower Back activation. Similar to the Deadlift, but because the load is on the person’s back rather than them pulling it off the ground, the demands are a little greater through the midline and legs.  You will figure this out pretty quickly when you start adding a little bit of load.  You will bend over and you will stop considerably higher than before because you don’t have the strength to go any further.

Ideally, we want you to get your body as close to parallel to the ground as possible and as rigid as possible. Most people will need to bend their knees to achieve that position. Your body position will start to change as you add weight.  We encourage everyone to hit the same bottom position each time.

Beyond Rxd and Rxd:  go as heavy as possible while still maintaining good mechanics the whole time.

Fitness:  you will work on building more strength on the GHD rather than loading up on a Good Morning. 50 Hip Extensions is still a powerful dose so if you are newer to CrossFit, feel free to scale the movement further to a light weighted Good Morning or decrease the Hip Extension reps.  Talk to your Coach about which options might be right for you!



Are you looking for more volume and work capacity??  Are you performing at least 90% of your WODs RX’d?  If the answer is YES, then our WUWO Competitor Programming by Pat Barber may be the answer you’re looking for!  Join Coach John Slater on TUES and THURS mornings at 5 am, and a TBA 3rd weekly session to build volume, maximal strength, and master higher level skills than in the General Physical Preparedness CrossFit classes alone. These athletes would be taking training seriously and keeping a log book of all their numbers (which really is the best tool for quickly identifying retrograde performance).  Athletes are responsible for coming in and performing the workouts on their own, with little guidance, thus it’s imperative that you already have CF knowledge and strong foundational movements and are performing the majority of your workouts as prescribed.  This Competitor program is designed for those who want to go harder just for the fun of it, or would like to participate in competitions.  It will complement our current programming with additional skill work, strength and volume.  If you are not currently prescribing 90% of your workouts, then your goal should be to improve to that level prior to thinking about the Competitor Program.  Cost is $20/month.  Contact Coach John Slater (209) 614-3581 for more information and to sign up!!


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