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Programming Week of 4/3


Programming Week of 4/3

Lifts you'll find in this week's programming and WHY!

Backsquats with a 4 second descent: Strengthening the eccentric portion of the squat (that's when you're descending) has been proven to produce more muscle growth, strengthen connective tissue, and even increase flexibility. 

RDLs: Training romanian deadlifts strengthens the entire posterior chain and is a nice balance to tough squats, especially for our quad-dominant friends.

Seated BN Strict Press: This makes sure we're strengthening the correct muscles in the back to press the bar overhead AND that the bar is moving in the correct path and ending in the correct spot.

Squat Clean + 2 Front Squats: Front squats help strengthen the torso and thoracic. 

Deficit Deadlifts: Adding the deficit forces the individual to use the legs to drive up from the start and requires the individual to recruit the hamstrings and glutes to keep the hips still throughout the lift. It also has a mobility requirement, which we love.

All of these movements should contribute to our goals for this cycle (deadlift, squat, Diane). Let us know if you have any questions!


Butt Stuff is the Best Stuff!

Anyone sore after heavy deadlifts yesterday? Anyone need some TLC before going heavy on squats tomorrow? During this cycle recovery is going to be extra important, and when recovering from squats, remember this motto: BUTT STUFF IS THE BEST STUFF!

Rolling out your butt/hips can have a huge impact on tightness felt in the low back. Do this before or after your workout:

  1. Lie on your back. Without lifting your hips up, stick a ball in the side of your hip, as shown. The ball should be where your underwear line is, right above the hip bone. 

2. Start to roll over the ball so that it digs into your hip. You'll start to feel some uncomfortable pressure. Stay where it hurts! Make sure you relax your butt so your body drapes over the ball. If you're too tense, your muscles obviously won't relax. 

3. Once the pain starts to disappear (which will happen pretty quickly), keep rotating on the ball until you find a new spot. You can rotate all the way into fetal position, or move the ball on the butt closer to your spine.

After you spend some time on the ball, your hips should start to relax and relieve some of that back tension. And once that happens, we think you'll agree: BUTT STUFF IS THE BEST STUFF!


Deadlift Expectations

The most important part of testing is understanding the expectations. Our first lift this week is the DEADLIFT! Here's what we're looking for:

  • We teach the deadlift in the same way we teach the clean. You should be able to use the legs to stretch up into your starting position, torso tall. Push with your legs until your arms are as long as possible, with the weight in the middle of the foot, and the shoulders over the bar. The belly should be nice and tight.
  • Grip should be neutral. You are welcome to use straps, and we prefer this to a switch grip. 
  • As you push with the legs to lift the bar, the hips and shoulders should rise together, and the weight should remain balanced in the middle of the foot.
  • The lift finishes straight up with the legs straight, torso tall, belly tight, NOT with the hips driving forward, knees bent.

We're also trying to find a heavy single. This can be interpreted differently than a 1RM. Once the coach notices form breaks or idiosyncrasies in the lift, you're done. The idea is that in 6 weeks, these problem areas will be stronger, and you'll be able to increase your load healthily.

While we LOVE PRs, keep in mind that test week is a starting place, and identifying weaknesses is the first and most necessary step to getting stronger. This should help you set some goals for the next 6 weeks and keep you focused through this cycle!

Congrats to everyone who's already come in and tested!


Backsquats, Deadlifts, and DIANE starting 3/27


Backsquats, Deadlifts, and DIANE starting 3/27

This week we begin our NEW 6 week program designed to improve backsquat and deadlift strength, as well as strength and speed in the classic CrossFit workout, "Diane." Here's what you need to know:

Tests this week are scheduled for Monday (Deadlift), Wednesday (Backsquat), and Friday (Diane). Be ready to test these, or find a time when you're here to test them on your own. It's important that you write down or record your tests so that when we RE-test in 6 weeks you'll have something to compare. 

Over the next 6 weeks we'll be posting here to give you more insight to the programming- why you're doing certain movements, mobility tips, technical explanations, etc, so get ready to follow along and bring some awareness to your training.

If you have any questions, let us know! We'll be happy to answer them, and they might help someone else. 

We're so excited to watch you all improve and get stronger! 

See you at Synapse!