Friday, September 6th, 2019

Happy Birthday Coach T!

Happy Birthday Coach T!

Conditioning

50 Double Unders
30 Shoulder to Overhead 115/75
10 Pull Ups
50 Double Unders
20 Shoulder to Overhead 135/95
20 Pull Ups
50 Double Unders
10 Shoulder to Overhead 165/110
30 Pull Ups
50 Double Unders

For Time


Accessory

A1. Push Ups - 3 Sets x Max Reps
A2. Seated Tricep Extensions - 3 Sets x 12-15 Reps
A3. Dumbbell Bicep Curl - 3 Sets x 15-20 Reps/Arm

A word from your coach:

This is a question I get a bunch. When grabbing the bar for gymnastic work do you put your thumbs over or around the bar? Generally in gymnastics they recommend thumbs around the bar for many reasons. Here are the top 5

  1. Safety - Thumb around the bar allows better grip on the bar and less chance of falling off.

  2. Lat Activation - Thumb around the bar allows you to create torque in your wrists which will allow you to better activate your lats. Which are your major pulling muscles.

  3. Reduce Chance of Tearing - Having your thumb around the bar reduces the movement of your hand and will reduce the friction and chafing.

  4. Reduce Forearm Fatigue - Thumb around the bar as stated earlier will allow you to use your lats better which will reduce the stress on your forearms

  5. Skill Transfer - When you grab a barbell, rope, or kettlebell you will be wrapping your thumbs around the bar. So its best to practice the same technique while on the rig

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