More thoughts concerning the dip

We use the term 'Gymnastics' to talk about all exercises that involve manipulation of our own bodyweight...there isn't an external object that needs to be controlled or moved. Squats, Lunges, Back Extensions, and pullups all fall into this category.

So do pushups.

If we take the ordinary pushup and rotate the body so it is no longer parallel to the floor but instead perpendicular with the head above the feet, we have a dip position. If we take the pushup and rotate the body perpendicular again, but this time have the feet over the head, we have a handstand pushup position. Ideally we want capacity across all 180 degrees. The pushup is indeed a versatile tool!

Some tips for your dips:

When just starting out, approach these the same way you would pullups:

-Negatives to build strength when the volume is moderately low.
-Jumping Dips when the volume is high and the exercise is in the middle of a hideous met-con monster.
-Make sure you get proper depth to insure the development of the full range of the exercise...shoulders below the elbows and arms straight at the top.
-Keep the elbows pointing backwards and the shoulders pulled back. This places the shoulder in a much nicer position with far less internal rotation of the humerus.

When was the last time you took a dip?
-Boz

This is taken from san francisco crossfit, written by adrian bozman.

An additional thought of mine is that i've never thought of doing major reps with the dip and i've never put much value to them. but i can't do nearly as many dips as i can do regular pushups and it's made me realize that that i have an out of balance here. i think this is an opportunity to really strenghten something that i would have never thought of strengthening. I wonder if i could crank out 50 by the end of the month, right now i might be able to squeeze out 25. I also think that this will help with the pullup, muscle ups, and provide core strength needed for a solid ohs and front squat.

Odds and ends around here and there

Just like developing a strong Overhead Squat is essential to improving your Snatch, the Front Squat is equally important to a heavy Clean and Jerk. If you want to improve your Clean and Jerk you must incorporate the Front Squat into your training.

bar muscle ups: http://www.youtube.com/watch?v=pfh-03K6lBI

"I must be willing to give up what I am in order to become what I will be." -Albert Einstein

http://www.redorbit.com/news/health/1512452/children_gaining_weight_in_a_period_where_they_once_did/

another brian mackenzie rant:
We live in a world that is defined by what is the newest fad or trend. The fitness industry has represented this in every way shape and form. Some think CrossFit is the newest thing and only a fad waiting to round out the bell curve. I say ERRONEOUS on all accounts!
We teach movement from a functional, practical standard. Nobody has ever come up with a standard for fitness like CrossFit has. It is a constantly changing evolving medium. It is exactly what life is… Constantly changing and evolving into what life demands.
I see coaches on the high school, college, and professional levels still teaching and coaching the same things that were used 30 years ago. Because they seemed to have worked? Does something work because your athletes are constantly injured, overtrained, and sick? The overuse of conditioning will wreak havoc on the non-genetically gifted. The genetically gifted, will have the ability to progress without really implementing skills. It will have its toll, and your athletic carrer will end with one injury. We now have athletes competing later and later in life, while not training as much. How? Intensity! CrossFit... 38 year old mothers of 4 who kick the crap out of the competition, and still take care of thir families.

In the late 70’s the “New” food pyramid was blindly pushed into society and everyone started to neglect meat, veggies, and FATS! Kids started eating Captain Crunch, Rice Krispies, and now Kashi with Non-fat milk (sugar with a little more sugar, and a dash of carbs to choke it down please). Our society is obese, out of shape, and wants a quick fix. Yet is really unwilling to change the number one thing that is causing the most problems in their lives. Their nutrition!

Studies now show, grains are responsible for silent inflammation in the gut, and all autoimmune diseases (lupus, M.S. to name a couple). High carb diets are responsible for cancer, heart disease, diabetes, etc., etc., and the nasty list goes on. Yet we are unwilling to eat the right food. Your hormones are out of whack, and menopause comes on like a tornado! You are responsible for what you eat, and you are responsible for your kids.

CrossFit “is” back to reality! Our exercises are organic in nature and require skill to learn because we have become couch potatoes, and work-a-holics. The diet we promote is how we were designed to eat. Our people are considered super freaks only because we CHOOSE to do things the way we were designed.

Every program should start with Nutrition. If it doesn’t it is destined for failure. PERIOD! If that diet is anything but the way we were designed to eat. Performance will be limited. Our people prove on every quantifiable occasion that they are superior to any other program.

Change is here, and it is never easy. Anything worth going through will require some form of pain.

Pain is my companion!

BMack

Friday WOD 08.08.08

"Griff"

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

i haven't done this wod yet and i think its a good compliment to what we've done this week thus far.

this is one of my favorite hip hop groups, "Jurassic 5". let me know what you guys think.

August Challenge---ring dips

You may wonder what Brear Rabbit has to do with the ring dips. What we are doing with the ring dip challenge is to make our weaknesses strengths and to make our strengths stronger. So that someday when we are at the CrossFit games there is no briar patch that we are afraid of. The games will be able to throw anything at us and we will eat it up like a plate of cookies.

Now some details as follows:
1)each month will be a different exercise, this month it is ring dips, next month it may be anything from pullups, muscleups, knees to elbows, handstand pushups, situps, double unders, you name it. We will set a figure and we try to achieve the goal.
2)at the end of each day post your total reps and Tommy the commissioner will add the totals manually.
3)if you are proficient at the monthly challenge exercise simply add weight and make it as difficult as possible. nobody here is concerned with time on the challenge reps, we are just adding strength and dominance to the particular exercise.
4)as we are not concerned with time focus on achieving a full range of motion by going as deep as we can with this particular exercise.

As Pavel says: "lets grease this groove"

A much needed rest day!

this is why i'm a day behind. ;-)

good stuff

Okay Kids, we have been watching and seeing some patterns in not only our own CrossFitters but in other CrossFit's around the globe...

Pacing!

Are you someone who goes out in a workout and paces everything? Do you drink water during the workout? Do you take breaks? This is a sign of not understanding intensity. I see far too many people that have the ability to talk to other CFr's during a workout that could be getting a far better result in time or rounds.

Do you understand Neroendocrine response? Do you know that with intensity you can actually start to regulate hormones. Athletes will see substantial increases in testosterone, insulin-like growth factor, and human growth hormone. Exercising with protocols known to elevate these hormones eerily mimics the hormonal changes sought in exogenous hormonal therapy (steroid use) with none of the deleterious effect. Exercise regimens that induce a high neuroendocrine response produce champions!

Stop pacing your workout and give it everything you have…
If fat, lazy, sick, overtrained is your goal we are not your answer. If mediocrity is your goal, this training is not your answer.

If you want change, and want to be FIT, lean, and healthy we are your answer.

BMacK

WED 08.06.08 WOD

5 rounds for time of:

20 turkish get ups 26lbs KB (10 each arm)
225lbs back squat x 10
400 meter run
100 situps
20 KB swings 70lbs

Push Press Elizabeth
21-15-9 reps of

clean and jerk/press 135lbs
ring dips

here's a video of The Silent Comedy playing at the Casbah

Monday 08.04.08

I think Sunday was Tom's anniversary, so Congrats!

Today's WOD
Cindy
As many rounds in 20 minutes of:

5 pullups
10 pushups
15 squats

if you don't feel like throwing up after this WOD, that means you didn't push yourself!

here is The Hold Steady

saturday's wod the 'snatchsquatch'

Snatchsquatch
5 rounds
10 full snatch squat
40 double unders


The snatch squat is just a practice. Use whatever weight you feel comfortable doing. I'm just going to start with a bar and see if i can find a groove. Remember the full snatch squat starts from the ground then goes into a full squat with bar overhead. here is a video: http://uk.youtube.com/watch?v=qwK-dE9HytI