Tagged as: behind the neck

We are Crossfitters

Too often clients associate their fitness with being skinnier and watching their weight go down. Don’t be a victim of this. Record your workout performances instead and use this scientific data as your fitness barometer. It’s okay to be weight-conscious, but be careful of being addicted to a false indicator of fitness. We are Crossfitters. We build muscle, we produce power. You will know when you are fit. You will know that regardless of what the scale says you just PR’d by 100 points on Fight Gone Bad or dropped your Fran time by 45 seconds. Then I’ll ask you again if you care how much you weigh.

-Measuring Your Success, Coach K (Dec. 27, 2007)

…coming up Monday

Skill of the Week: Power Clean

Strength:
Behind the Neck Push Press 5 x 5

5 minute AMRAP: Max Burpee Pullup

Rest

5 minute AMRAP: Max Burpee Box Jump

Five Things I Love About CrossFit

Written by Calvin Sun

1. The Work Ethic
CrossFit isn’t easy. It promotes hard work that you will rarely find outside of competitive athletics. Compared to conventional fitness programs, the work ethic, discipline, and commitment of CrossFitters is unparalleled.

2. Improved Training Methods
The competitive, free-market nature of CrossFit has lead to a variety of developments in the way we train athletes now. Competition has elevated the expected standards of fitness and coaching. Good coaches are constantly seeking out eduction from a variety of experts and improving upon their own methods. Whether they like to admit it or not, collegiate strength and conditioning programs, professional sports teams, and even U.S. Olympic training centers have adopted many of the methods popularized by CrossFit to make their own athletes better.

3. Good Nutrition
CrossFit promotes a simple but sensible approach to nutrition. I am a fan of the Paleo/Primal framework as it is applied to nutrition as it makes sense from a both a physiological and behavioral standpoint. Unlike some of the other communities in the fitness industry, the CrossFit approach to nutrition is healthy and sustainable. The competitive culture of CrossFit has also spurred on continually improved protocols for both athletic performance as well as body composition.

4. Renewed Interest In Weightlifting and Powerlifting
CrossFit has indirectly promoted growth in sports like Olympic weightlifting, powerlifting, and strongman in the United States. Prior to CrossFit’s boom in popularity, you would be very hard pressed to find bumper plates or proper weightlifting bars in any facility outside of the Olympic Training Center or collegiate athletic facilities. Thanks to CrossFit, these items are now commonplace in many facilities, and as a result, sporting organizations such as USA Weightlifting and USA Powerlifting have found a new generation of competitors eager to represent the United States.

5. The Community
There is a strong, socially-based impetus that motivates CrossFitters to give their best effort at every training session and continually support each other. Coach CJ Martin articulates this point far better than I am capable of in his post ‘Don’t Workout With Strangers‘, “CrossFit facilitates development of mental fortitude because of the rigors associated with its relative intensity, but more importantly, it fosters friendships in a way that is only typically seen in team sports and certain divisions of our Armed Forces. CrossFit can at once be inspiring and humbling. It presents hurdles that seem insurmountable and the thrill of achievement when they are overcome. It’s precisely because of these rigors and their associated emotions that we grow close to those who share the experience with us. We cheer the loudest for others because we remember overcoming a similar obstacle and know the sense of achievement. Their successes become our inspiration and drive us to achieve even more.”

 

 

The Military Press is Over-rated

Before getting into a workout that will help you add another 45 plate to each end of the barbell during your sets of behind-the-neck presses, let’s examine why overhead pressing is so important. Here are five reasons that make my case:

Reason #1: It develops the deltoids, traps and triceps. Sure, you can isolate each of these muscles, but a behind-the-neck press does it all at once. This makes it a very economical exercise, which is great for those who need to keep their workouts brief. What’s more, multi-joint exercises often work single muscle groups harder.

Reason #2: It improves results in the bench press and upper body. One of the best ways to get a great bench press is to train overhead pressing strength. Because of various inhibition mechanisms, your bench press progress is often stalled until you spend time on the overhead press. 

Reason #3: It can prevent shoulder injuries. Training only traditional presses shortens the back muscles, puts pressure on the shoulder joint and may injure the shoulder. If flexibility is an issue to begin with the BTN Press allows for modifcation without the flexibility that the “rack” position requires.

Reason #4: It’s a great conditioner for the lower back and other core muscles. A weakness in the lower back becomes obvious during the performance of the overhead press. One could argue that other predictors such as external rotator strength pinpoint the cause, but overhead pressing strength is a better predictor.

Reason #5: It’s a great diagnostic tool.  One should be able to press behind the neck to demonstrate healthy shoulder function, and that the strength ratio of the behind-the-neck press to the bench press is a predictor of shoulder health. When we perform upper-extremity structural balance testing we can identify a strong correlation between shoulder pain and lack of overhead strength.

Today’s Workout (March 15, 2012)

Strength: Behind the Neck Push Press Cluster-5 x 1.1.1.

Conditioning:
800m Run
then:
5 Rounds-
10 KB Swing
10  Burpees

Wednesday, December 7, 2011

Strength: BTN Press 3RM

Conditioning:
800m Run
25 Back Squats 155/95
25 Pullups
400m Run
25 Pullups
25 KB Swings
400m Run

Behind the Neck Press: Set up grip 6 inches from your regular press position. The goal with the BTN press is to load more weight than is possible in the regular press position. This is possible because you don’t have to worry about getting your chin out of the way. Remember to fix your elbows below the bar, engage your back muscles, and squeeze your belly tight.

Tuesday

Skill: Barbell Complex
Strength & Conditioning:
“The Bear”
5 rounds: 7 consecutive reps: add load between sets when possible: you cannot drop the bar during the set.

Clean
Push Press
Back Squat
Behind the Neck Push Press

Go for max load.

WOD demo: The Bear

When we say “suffer” we don’t mean the kind of torture emulated by mobsters. We speak of suffering in the form of sweating, high heart rates, and heavy breathing. Getting comfortable with that oh so uncomfortable feeling is a difficult task. Not only do we ask you to push through the thoughts of quitting, we ask you to push hard until those feelings go away. The saying is true, “pain is temporary, but pride is forever.”