Screw you, Whitney.


Whitney is moving to Fort Collins. Boo. Screw you, Whitney. That is all.

WOD for 120820


Nine rounds for time of: 185 pound Squat clean, 7 reps 8 Burpee box jumps, 36" box


Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, Saskatchewan, Canada, assigned to the 2nd Battalion, Princess Patricia's Canadian Light Infantry, based in Shilo, Manitoba, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, Afghanistan.

Are you lifting correctly?

When you hear “thrusters” or “push press” what is the first thing you think of? What are your first moves? Front rack position? How about your elbow position? I have been noticing that many athletes are thinking too far ahead and not lifting weights in a safe manner. Just about everyone in the gym has been instructed and executed a good, safe, effective deadlift at least once. However, when the exercise starts off the ground we have a bad habit of not remembering to perform a proper deadlift to get the weight to the starting position.

Our Transverse Abdominus is a muscle that wraps around our belly and forms an “anatomical weight belt.” When we take our big breath in and pull our belly button to our spine we are activating this muscle. When it contracts it creates a force that stabilize our lower back spine. Everything we do in the gym has to have this move first on its list of how to perform the exercise. To go one step further, this should be the case outside of the gym.

We are constantly harping on the fact that everything we do in Crossfit is a functional movement and core exercise. When people ask what that means, I tell them to watch themselves or others in the supermarket. Notice how they pick things up from the lower shelves. Guarantee their backs are rounded, legs very straight, and definitely no midline stabilization. That might not seem like a big problem when they are picking up trash bags, but constantly bending with a tension-less midsection is an easy way to create micro-tears on your spinal disks and in the long run create painful lower back. Back injuries are cited as the most common reason for absenteeism in the general workforce after the common cold. About 80 percent of adults are estimated to experience a back injury in their lifetime, and about 10 percent will suffer a re-injury.

So the next time you have to raise any weight off the ground, whether it be a pencil or a barbell with weight plates keep this in mind. A stable spine is a healthy spine.

Mark Rippetoe coaching the deadlift.

Mobility WOD Episode 22:

Test: Squat Mob: 4 min on the high flexion 6 min exploring badass pigeon Retest: Squat Bonus: Try this Mwod before you hit the sack and see if your hips and low back don’t feel better in the am.