Thursday 131002

Using your breath to stabilize core and spine during lifts

One common utterance among coaches during lifting sessions: “Stay tight.”What exactly does that mean?
It means to use your breath to stabilize the core and spine in order to properly align yourself and more efficiently utilize body mechanics.
Picture balancing a brick (your bar) on top of another brick (your body with a rigid, stable core).  Now picture balancing a brick (your bar) on top of a cooked noodle (your non-stabilized core and unsupported spine). Get it now?
When we hold our breath in, we create rigidity in the thoracic cavity by compressing the guts which creates inter abdominal pressure.  That pressure supports the lumbar spine.  We can reinforce this one step further by tightening the abdominal muscles, as if bracing for a gut punch.


Try the hold the breath and rigidity as long as possible. If you experience dizziness or tunnel vision,(See stars floating) you’re likely stimulating your vagus nerve which lowers heart rate and blood pressure.  If this continues you could pass out. Don’t pass out. You can try to correct it by exhaling a little while maintaining as much abdominal rigidity as possible. However, if you feel like you’re going to pass out PLEASE DROP THE BAR AS SAFELY AS POSSIBLE, RESUME NORMAL BREATHING AND SIT DOWN.


Prepare for… Dress to train in inclement weather Fall-Winter is here…

4x800m Run 1min rest between sets, build a faster time each 800

KB Complex 6 Times through 24/16kg
Goblet Squat
Single arm KB swing  L-R
Snatch L-R arm
Clean L-R arm
Figure 8 to hold change arms L-R
TGU L-R side

Team cool down, light row, bike, run, PNF or static stretch 5-7 min


Recovery Day 

A. Mobility and Maintenance ****This should be done daily as well****

*Go see Dr. James Parker, our resident Olympian, CrossFitter and AMIT certified physician at 801-774-0266 to accelerate your healing and get rid of aches and pains from working out….”

* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Supple Leopard book and spend 5-10 minutes with them.

* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Supple Leopard book and spend 5-10 minutes with them.

* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Supple Leopard book and spend 10-12 minutes with them.

B. Nutrition Preparation

* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

C. Mental Restoration

* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you
recharge your batteries.


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