The Muscle Up

“The muscle-up is astonishingly difficult to perform, unrivaled in building upper-body strength, a critical survival skill, and most amazingly of all, virtually unknown.

This movement gets you from under things to on them. Let your imagination run.”

CrossFit Journal October 23rd, 2017

Today’s WOD:

For time:

30 Muscle ups

We understand that many are still working one getting your first muscle up or still working progressions. But in order to do that you must first not be put off or scared to see the WOD above. We all have to start somewhere and our coaches work hard to ensure that progressions are in place for everyone to benefit and develop the upper body strength required to move towards mastering the Muscle Up.

Check out these progressions with Coach Matt below:

IN SEPTEMBER, THE KIDS SKILL FOCUS IS ON THE DEADLIFT

The Deadlift is one of CrossFit’s foundational movements and quite frankly one of life’s most functional movements.  It’s a fancy name for “picking things up” (and heres the important part) correctly.  This month, the Kids class will be working hard at perfecting the application of the Angry Gorilla Back in order to learn how to lift safely and correctly in the gym and in life.

How and Why? - The GHD!

IMG_9870.JPG

What is it?

The GHD (Glute Ham Developer) is the number one accessory piece that we want you to incorporate into your training outside of your hour CrossFit class. Yes we will have workouts that incorporate it in but we want you to build up tolerance on it before jumping in the deep end of a WOD with maybe 75 plus reps. 

Our coaches will use the phrase, “you can do GHD sit-ups (or hip extensions) in today’s workout if you have voluntarily been on the GHD in the past two weeks.”  meaning, if you’ve been doing your homework and maintenance on the GHD outside of class, you can do GHD sit-ups in the workout.  If you haven’t been on the GHD consistently over the previous 2 weeks, we will scale to another movement such as an abmat sit-up. 

We do this for two reasons:

Safety -The GHD is a fantastic, yet potent, training mechanism.  Most workouts involve at least 75 repetitions.  We want athletes on the GHD only if they are staying acclimated to the exercise.  .  

Second- it’s our way of keeping you on the GHD outside of class. If you want the privilege of doing GHDs in the workout?  Put in the time before and after class along the way.  Practice just like you would anything else. 

When should you use it?

We encourage you to make use of it in the 3-4 minutes before or after class.  

Where is a good place to start?

After showing the capacity to hold static positions then as a starting point, athletes should be able to perform 25 hip extensions, 25 back extensions, and 25 GHD sit-ups each in a row.  Athletes should aim to hit each of these three movements one time every week.  As a gauge, it takes 1 minute to perform 25 of these repetitions. Thats under 3 minutes of your time. 

If you are unsure how to use the GHD, please ask one of the coaches who will spare a couple of minutes to point you in the right direction as well as checking out this tutorial from CrossFit.com

CrossFit For Kids - A Community Workout For All

7c1692a0-a182-4aa3-ab10-7d88e6685132.jpg

On Sept. 1, 2018, the CrossFit Foundation is hosting the first annual Saved by the Barbell community fundraiser workout in support of CrossFit for Kids.
 
We will be doing the posted workout at CrossFit Defiance and hope that you will join us in this worldwide fundraising effort and community event!

As kids get sicker with chronic diseases, school districts cut recess and P.E. budgets, cafeteria food and school vending machines encourage the worst possible nutrition habits, and a sedentary life spent indoors on the couch becomes the norm for kids of all ages, it’s hard not to get discouraged about the future of health and fitness for kids. And the realities are even harsher for kids in disadvantaged homes or communities.
 
The CrossFit affiliate community knows the answer: So many of you run CrossFit Kids programs in your boxes or have supported a CrossFit program in your local school district. You know that all kids benefit from the opportunity to participate in the fun, supportive fitness community that we’ve chosen for our families—a community that can shape healthy habits for a lifetime.
 
The CrossFit Foundation works to bring that opportunity to as many kids as possible through support for a network of charities that provide CrossFit programming to at-risk youth, and by funding schools and school districts seeking to implement CrossFit for their students.
 
All proceeds raised by the CrossFit for Kids: Saved by the Barbell fundraiser workout will support those efforts. 
 (From CrossFit HQ Saved by the Barbell)

You can register with a $35 donation, which will include a T-shirt and participation on the worldwide leaderboard, or you can simply just participate for fun along with the rest of the CrossFit community on Sept. 1, 2018.

We hope you can all join us for this very unique opportunity to all do something amazing to help give Kids a lifelong love for fitness and healthy living. 

The Workout 

Saved by the Barbell

3 rounds for max reps of:
1 minute of burpees
1 minute of wall-ball shots
1 minute of deadlifts
1 minute of med-ball sit-ups
1 minute of hang power cleans
Rest 1 minute
Men: 20-lb. ball, 115-lb. deadlifts and cleans
Women: 14-lb. ball, 75-lb. deadlifts and cleans

Please feel free to contact ash@crossfitdefiance.co.uk if you have any questions or wish to attend. Remember this is open to everyone. 

How's that 2 Minute L-Sit?

fullsizeoutput_25d3.jpeg

Many of us would likely skip skill days in the gym, believing that they simply do not get you any fitter, or that they are just too hard. This couldn't be further from the truth. Improving skills both movement based and isometric movements such as the L-Sit can greatly benefit overall fitness and vastly improve midline stabilisation and that is why L-sit is seen as one of the best abdominal exercises. 

The L-sit is performed by supporting the body entirely by the arms and holding the legs straight out in front. The body forms an “L,” thus the name L-sit.

What is Isometric?

Meaning it involves no joint movement.

Being isometric, we quantify its performance not in reps but by time. 2 minutes being the Gold standard, in today's workout (10-8-18) we are requiring 10 sets of 30 seconds. This can be done as 30 seconds straight or you could break that time up and measure your progress in the L-sit in 15-second increments. Give yourself one point for every 15 seconds you can hold the “L.” Over time you can try achieve 12 points. 

So just another part of our wonderful GPP Program to try and master. How are you going to try and improve you L-sit and overall midline stabilisation. 

 

THE CROSSFIT KIDS SKILL FOCUS IS TUMBLING FOR AUGUST

We spend a lot of time in CrossFit Kids prepping them for how to move their own body weight purposefully and eventually under load. This month we are going to work on some basic gymnastic skills: rolls, cartwheels, & handstands in an effort to build the balance, flexibility, coordination, and midline stabilitzation needed for all the movements in the CrossFit prescription, as well as safe escapes for the times movement strategies fail us.  Knowing how to safely tuck and roll out of fall can be a life saving skill and certainly can help decrease the likelihood of injury.