A blog post

January 24, Tuesday

Posted on 23 January, 2012 at 8:00 pm Written by in Uncategorized

Paleo Challenge: Day 16.  Click Here for the blog!!!

Donations for Marine Cpl. Nick Thorn.  Performance Nutrition Town Hall submissions to townhallDCF@cfrubicon.com.

Push Press
3-3-3-3-3

21-15-9
KB Taters (53/35)
Box Jumps (30/24)

Level 1 Skill: Push Press/Push Jerk

Breathing

Pressurization of the torso will improve the structural integrity of the spine during the movement, improving both performance and safety.  The more rigid the spine remains during the lift, the more completely the force generated… will be transferred to the bar.  Movement of the back will absorb movement and result in the need to work harder than necessary to move the barbell… This rigidity will also minimize extraneous movement and improve the stability and balance of the athlete.

-Greg Everett

some comments

There are currently 24 of them
  1. NoahDCF 23 January 2012 at 8:53 pm permalink

    To answer your question from yesterday, Arin, I’m pretty sure that was a different day. The primal noises have been happening for longer than you thought, it appears.

  2. camilla 23 January 2012 at 8:59 pm permalink

    Is there any update to the group rate for Tony blauer seminar??

  3. Mama K 23 January 2012 at 9:41 pm permalink

    Yeah – what’s up with BYOB?

  4. Robby 23 January 2012 at 11:28 pm permalink

    So glad to be back!! Thanks for having me, DCF family!!! I hope I can hang with all of you!

  5. Sam 24 January 2012 at 9:10 am permalink

    Question for the coaches:

    Sometimes when we do really explosive movements like lot of box jumps, or cleans / snatches, double unders, etc…the arches of my feet begin to hurt. I’m not flat footed or anything and I think I’m probably just doing something wrong. Any pointers?

  6. camilla 24 January 2012 at 9:19 am permalink

    Sam, I am not a coach but used to have this problem when I used to run….the shoes I was using were the wrong shape/support for my feet. The shoes were too narrow putting a lot of pressure in the wrong place.

  7. Sam 24 January 2012 at 9:23 am permalink

    @ Camilla, thanks. I’m wearing the same shoes I wear to run and have no issues when running. It’s almost exclusively when I do Cleans and/or snatches. I wonder if lifting shoes would make a difference?

  8. octavio 24 January 2012 at 9:28 am permalink

    I’ll 2nd Camilla’s comment, when i went from the 5 fingers to the minimus shoes I began to have pain in the arches of my feet. Yesterday wasn’t bad, but one snatch workout in particular really hurt.

  9. ChristianaG 24 January 2012 at 9:47 am permalink

    Welcome back, Robby!

    Push Press: 85#

    WOD: 5:55 (18″ box)

  10. Shannon 24 January 2012 at 10:06 am permalink

    push press: 105# — working on not “jerking”

    WOD: 5:04

  11. Sean 24 January 2012 at 11:26 am permalink

    try rolling out you feet on a lax ball before you do those movements, sam

  12. Kate G 24 January 2012 at 11:41 am permalink

    also use the lax balls on your calves. Did wonders for me.

  13. Andrew DCF 24 January 2012 at 12:19 pm permalink

    @ Sam

    Hard to say without seeing you move. I suspect the following:

    How’s your landing position when you re-connect with the ground? If your knee caves in (aka a Valgus knee) then your arch will collapse. You might then connect by driving the knee out but it’s too late. That’s a lot of force on a weak structure. Make sure when you connect you’re already torque-ing out so that your knee doesnt wobble in then drive out. Give that a try and see if it helps. Burpee Landings are a great way to practice.

  14. Andrew DCF 24 January 2012 at 12:20 pm permalink

    In the words of the Great Carl Paoli:

    “Stiffness will always improve performance.”

    …yup.

  15. Greg 24 January 2012 at 12:49 pm permalink

    Press: 145#
    WOD: 6:58 Rx

  16. Matt S. 24 January 2012 at 1:34 pm permalink

    Just joined DCF last Saturday. Pretty psyched about it.
    Press: 145#, WOD: 7:02

  17. Sam 24 January 2012 at 1:45 pm permalink

    Welcome Matt to DCF!

    Thanks Andrew for the advice…not sure I know what your talking about but I will practice a stiffer landing anyways.

    Also thanks Camilla, Sean, Kate, and Octavio for the pointers.

  18. Rachel R 24 January 2012 at 1:55 pm permalink

    Welcome to Team DCF Matt! I promise there are usually more than 3 people in the 8 AM class!
    Press: 75#
    WOD: 6:04

  19. camilla 24 January 2012 at 2:01 pm permalink

    Mama k, get on your son about byob :)

  20. Sam 24 January 2012 at 2:36 pm permalink

    Running WOD today from CFE:

    8 x 200 Meters w/ 2:00 rest between each. 2-3 second spread or penalties.

    I think I’m finally starting to get teh hang of pacing. This is the first Running WOD I did where I had no penalties.

    27 seconds
    28 seconds
    30 seconds
    28 seconds
    30 seconds
    28 seconds
    30 seconds
    28 seconds

  21. emily j 24 January 2012 at 3:29 pm permalink

    Level 1 today – 80# push press. PR with this but could still go heavier for a 1RM

  22. Maggie 24 January 2012 at 6:35 pm permalink

    Push press: 85# (PR)
    WOD: 8:21

    That last round felt never-ending. Thanks everyone for the encouragement tonight!! :-)

    And Matt, welcome to DCF!

  23. Justin H 24 January 2012 at 9:06 pm permalink

    WOD: 5:32 rx’d

  24. Ivan 24 January 2012 at 11:57 pm permalink

    Press: 115-125(2) (-10)
    WOD: 7:33 @ 35/30


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