WOD: 5-29-13

by: Bern K. Prince in: WODs
28 May

 

 

Skill:  Clean and Jerk

WOD L1:  4 rounds for time of:

1 Power Clean (115/75)
1 Hang Squat Clean (115/75)
1 Front Squat (115/75)
1 Push Jerk (115/75)
1 Power Clean (115/75)
1 Hang Squat Clean (115/75)
1 Front Squat (115/75)
1 Push Jerk (115/75)
1 Power Clean (115/75)
1 Hang Squat Clean (115/75)
1 Front Squat (115/75)
1 Push Jerk (115/75)
12 Burpees

20 min time limit

WOD L2: 4 rounds for time of:

1 Power Clean (155/105)
1 Hang Squat Clean (155/105)
1 Front Squat (155/105)
1 Push Jerk (155/105)
1 Power Clean (155/105)
1 Hang Squat Clean (155/105)
1 Front Squat (155/105)
1 Push Jerk (155/105)
1 Power Clean (155/105)
1 Hang Squat Clean (155/105)
1 Front Squat (155/105)
1 Push Jerk (155/105)
12 Burpees

20 min time limit

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Since the WOD is so straight forward…

Let’s talk about abs some more.  Stick your arm out in front of you (thumbs up style).  Keep an eye on your bicep/gun while you bend your elbow and bring your hand towards your face.  What you should be observing is that your msucle (or the length of your muscle) got shorter.  If you reverse the action (unbend your elbow) and move the hand back so that your arm is fully extended you will note that your muscles elongate.  These actions are known as concentric and eccentric muscle contractions respectively.  When your muscle gets shorter you are performing an concentric muscle contraction.  When you lengthen the muscle you perform an eccentric muscle contraction.  Muscles have the capacity for various types of contractions and learning is awesome.

Now that we know that, go ahead and look at your abs.  Try as you might, you cannot shorten then or lengthen them to the capacity that you can your biceps.  Your Rectus Abdominis are designed to sustain an isometric muscle contraction.  This means that as they are activated (the way you activate your bicep when you are eating cake), they stay in place.  Despite of how hard you may try, lengthening and shortening your abs will not prove fruitful.  This absolutely means that their function is a static one.  Static as in staying completely  still while supporting the spine / trunk through activity.  Not as in doing Sit Ups.

The fact that your abs are structured the way they are allows for two things:  You can easily bend forward (in the direction that your spine appreciates) and more importantly you can protect your organs.  Blunt force directed at the abs (feels awful) is dispersed through the musculature so that the structure bears the impact and not just a single location.  Go ahead and look down at your abs to thank them for all that they do.  Promise that you will take good care of them with some of the information in the upcoming posts.

You can thank me later,

CG

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APRÈS-CROSSFIT

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