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WOD 6.19.14

4 Rounds of in 4 minutes complete:
30 Russian Kettlebell Swings 53/35
270m Run
AMRAP Push Ups

4 Rounds of AMRAP 4 Minutes:
15 Thrusters 95/65
5 Muscle Ups 

Rest 4 minutes between rounds.

Post Rx and Push-ups or rounds completed in each of the 4 work intervals.

Global Flexion and Extension

By David Osorio

In the top picture Lauren B. demonstrates a mature hollow position while kipping on the rings. Her body is in global flexion, which means that her thoracic spine and hips are in slight flexion (closed forward) with the back remaining relatively neutral. This position is needed in kipping to effectively transfer forces generated in the swing throughout your entire body. Hollow Rocks and holds are excellent ways to drill these positions into your body and develop the isometric strength needed to transfer the position into more dynamic settings. The moral of the story? Virtuosity in Hollow rocks and holds!

In the bottom picture Lauren is globally extended, which again means that her hips and thoracic spine are in extension with no other extremes in joint positions. Her toes are pointed and together, her knees are extended with the thighs squeezed tight and her head remains relatively neutral. It's common to see athletes break position by flexing their knees, letting their legs drift apart, and over extending in the lower back or at the neck. These faults lead to loss of power transfer and more localized compression moments in your joints. Focus on controlling your body position during these dynamic movements and note how much more effortless and efficient they become.

  • There is no Yoga for Athletes tonight, or on Saturday (6/21), since Coach Whitney is getting her surf on in Costa Rica.

  • _________________
    The Cinderella at the Ball Double-Under Technique
    Coming Out Twice ASAP Science

    Reader Comments (19)

    Hey guys, I'm playing w/ my electronic band at Rock Shop on 4th Ave at 8:30pm if you're in the hood!

    Hoping to limit the beverages I have tonight so I can make it in for noon class tomorrow

    June 19, 2014 | Unregistered CommenterAndy

    Thanks to SC, I have reached parity with my squats pre-ACL surgery. Which is exciting. Even more exciting though, is that there's still room to grow. I'm looking forward to the next several weeks, especially after summer classes end, and I don't have to rush from teaching to the gym with minutes to spare. Chins continue to be a pain in my.. arms? I think my capacity in that realm has actually decreased the last week.

    Murat, Pablo and I missed you this week, but we are enjoying the relative swiftness we're experiencing on the platform ;)

    If anyone wants to contribute, I'm thinking of starting a "Shit Jeremy Fisher Says" twitter account. Highlights so far include "I want to be in one yoga class. The one where the instructor asks you to let your anus blossom" and "The US should be better at soccer just to spoil it for the rest of the world."

    June 19, 2014 | Unregistered CommenterScott F

    Performance WOD: 1 rnd + 3 MU, 1 rnd + 10 T, 1 rnd + 12 T, 1 rnd + 5 T

    This turned into a thruster workout for me. The first round felt ok but getting back to the bar was painful after the MU. I went into the thrusters with a 5/5/5 approach. I believe I was resting too much and it was more detrimental than hopeful.

    Re today's blog post:
    When first learning MUs, I focused on generating a big kip. This big kip eventually turned into this wild, uncontrollable swing. Recently, I've focused on minimizing the kip and keeping a hollow position with my legs straight and together as described above. I've found that cycling MU is easier and I don't fatigue as fast. Just feels tighter and controlled. Per Nick's observations, I'm going to work on keeping my arms and hands tighter to my chest.

    June 19, 2014 | Unregistered CommenterBK

    Haha Scott! Don't forget about how the rest of the world used kilos but we use our freedom pounds!

    The men of evening strength cycle A are so good about posting. I'll try to be better:
    Back squat
    92.5 x5x3

    38 x5

    Leonardo (another SJFS for blue And green band)
    9, 7, 5

    Then hollow rock club: 55

    I'll be back tonight with cycle B to make up tmrws miss. See you soon!

    June 19, 2014 | Unregistered CommenterBreebree

    6am with Jess and Nick

    Great vibe in the gym this morning with the entire 6am crew represented.

    WOD was not particularly difficult but a consistent slog nonetheless. KB started to get heavy as grip started to fatigue toward the end but they were all unbroken. Probably could have pushed harder on the run. Pushups were rough but consistent through all four rounds. 31/28/27/27.

    The cool kids were crushing the perf workout and looked really cool until BK took his shirt off. Then the cool factor swung over to the fitness group who remained fully clothed.

    June 19, 2014 | Unregistered CommenterMattyChm

    Scott F: I am IN.

    Jeremy on having a B cycle full of women: "It's fine, except my class empties out when there's a $@#*ing rainbow outside."

    June 19, 2014 | Unregistered CommenterStella

    6am. Perf version: 144 total reps. 1 round + 3 MUs, 1 round + 1 MU, 1 round + 15 thrusters, 1 round + 15 thrusters. Had about 10 seconds at the end to look at the rings. Should have made a go at another MU, but my spirit was crushed by the thrusters at that point. MUs felt good today. Was kipping and pulling more aggressively than I've been doing recently and had no misses. Most sets were 3-2, though that dropped to 2-2-1 at the end. Started the thrusters as 8-7, dropped down to a 6-5-4 pattern in the middle, but decided I was resting too much and kicked it back up to 8-7 for the last two sets.

    June 19, 2014 | Unregistered CommenterPeter

    Guys, those Herondale eggs are amazing. Cracked a big one open this morning and there was a double yolk!

    June 19, 2014 | Unregistered Commenterstephanie h

    Yes, they are! And you can still sign up to get them every week, here!

    June 19, 2014 | Unregistered Commentermichele

    6am with Nick and Jess

    Fun class, everyone rooting for one another on the final WOD. Came out a little too strong on the first set of pushups. Not sure about anyone else, but I still feel kicked. Managed an uneven pace of 45/33/24/28

    June 19, 2014 | Unregistered CommenterMM

    6am with the whole gang today.

    Agree with MattyChm that the vibe was awesome (and sweaty).

    Did 135 for the perf WOD today.

    1 rd + 4 MU
    1 rd + 2 MU
    1 rd + 12 thrusters
    1 rd + 7 thrusters

    Definitely a grinder on the thrusters. MU's felt good and I did all of them unbroken. Broke the thrusters up into 8/7, then 6/5/4 for the remaining three rounds.

    June 19, 2014 | Unregistered CommenterMichael A.

    6am with Nick and Jess in a muggy box.

    Fitness WOD with ring dips instead of push-ups. Finished with 76 reps (22/20/17/17). Those rings dips became pretty tough after the first round, but glad I worked on them over the push-ups.

    June 19, 2014 | Registered CommenterElliott

    Scott.... Thanks!... I guess!... as it was a pretty oxymoronic compliment you made for me! Anything oxymoron suits for a Turk anyways.

    Let's do the "Shit JF Says" thing. He also said "chicken is basically a vegetable", or something similar to that effect.

    June 19, 2014 | Unregistered CommenterMurat

    10:30 for Weightlifting with the early crew:

    60x3 70x2 80x1 85x1 90x1 95x1 100x1 105xM,1 (PR)

    After 100 felt tough, Frank made me take a couple attempts at 105 because "you're going to have to pick it up eventually!" Racked the first one but spooked myself and bailed it, second one went up pretty easily, considering it was a 3kg PR!

    60x1,1 70x2 80x1 85x1 75x3,3 60x3

    Really working footwork and staying back here.

    40x3 50x2 60x1 65x1,1,1,1,1

    Running out of time so the 5 at 65 were almost "on the minute."

    June 19, 2014 | Unregistered CommenterTodd


    squat clean
    Felt easy but was working on keeping a more upright back angle on my recovery

    Rack jerk
    Missed a few at 90 so bumped it back to 75 or 80. I dragged my feet on this and should have got more work in. Oops


    Front squat

    Then I made my triumphant return to Brooklyn Boulders! It's been a while so I focused on three different V1s that I did about 5 times each to work efficiency on the wall

    June 19, 2014 | Registered CommenterDavid Osorio

    Directly prior to the 4:30 class I watched some of the England/Uraguay match while eating a bacon cheese burger. With fries. Plus a bloody mary. Plus 2 Carlsburgs.

    1) 2+6
    2) 1+16
    3) 1
    4) 1+5

    So 127 reps. I almost quit on the third round. World Cup is threatening my fitness.

    June 19, 2014 | Unregistered CommenterFox

    Thanks Melo for spinning the '80s again tonight!

    On the platform: pause squats 165x5x3, not too hard. Press 80x5x3, VERY VERY HARD. (Jeremy called one of my reps a "standing bench press." D'oh.) Deadlift 225x3, 245x2x2, 225x3. Well, I guess that's how you make two plates feel light!

    June 19, 2014 | Unregistered CommenterStella

    Hi MGMT. Forgot my black mess hat (american flag patch) by the whiteboard. Please leave in lost and found. I'll pick it up tomorrow. Thanks!!

    June 19, 2014 | Unregistered CommenterDave Fung

    I met my new friend today, "Maintainz". While gainz my be taking a vacation for a while due to my new repsonsiblities of actually having to be an adult, I hope can cling onto whatever i have.

    HBBS: Was supposed to be 90% 4x4 at 396#

    396x3, Failed 4
    385x2, Felt so heavy after the second I racked it.

    Some days you just have to back off, get some work in, and do what your body allows. I shall Live to squat another day.

    June 19, 2014 | Unregistered CommenterJakeL

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