Sat, 21 Jan 17
Block 9, Wave 3 - Events @ Iron Strong CF
This morning I put on a seminar at Iron Strong CrossFit in Salisbury about Musculature, Mechanics, and Mobility for the Front Rack Position. It was about 25% lecture and 75% hands on. Despite some technical difficulties with the projector, everyone in attendance was able to mobilize their shoulders, elbows, wrists, and/or spines to improve their front rack position with results that were apparent to me as well as to them. This will likely be the first of 4 such mobility seminars with the others planned to cover overhead lockout, hip mobility, and ankle mobility. What I thought would be about 60-90 minutes ended up being a little over 2 hours, which is definitely a new PR for me for presenting. The longer time was partly due to not being able to use the pics and videos I had in my power point presentation to clarify some points, but also because with including a hands on portion, I wanted to be sure everyone was able to do all of the different stretches and drills correctly so that they can pick and choose what to use and when to use it depending on where they are restricted. Following this, I did a little event training with mixed results.
Snatch
complex x 45
3x95
2x135
2x165
1x185
3x1x205 - Missed the first one because I bumped too low, missed the second for a reason beyond my comprehension, since I caught it and had the weight under control, and then dropped it before I started to stand up, and then hit the 3rd one just fine.
Farmer's Walk (turn @ 50')
100' x 110
100' x 160
100' x 200
100' x 250
100' x 270
I really suck at turning.
Stone Shouldering
5x215
1x250 - This stone felt weird so I went back to the lighter one.
5x215