10/26 “Wednesday”

25
Oct

10/26 “Wednesday”

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The most common fault we see with the deadlift is the premature knee bend in the eccentric, or lowering phase of the deadlift. This causes a relaxation of the hamstring/glute complex and puts the resistance or strain on the muscles in the lower back, which is what we don't want. We want no horizontal, shearing forces being applied to the body (which this fault will cause), only vertical. . — To ensure the right muscles are being used, the "butt back, knees back" cue is something to be heeded for strength, resilience, power, safety and efficacy of the movement. If you have hamstring tightness that is hindering a proper execution like coach @bcftyler's demo, it's time to get to work. Your low back problems or pain will subside once you do and you'll be on your way to a healthy life! . — If you have issues with low back pain during deadlifts, golfing, sitting or you can't seems to get better at your current gym, call us today to have us give you an assessment! (414) 979-XFIT #techniquetuesday #badgercrossfit #badgerbuilt #deadlift #technique #coaching #milwaukee #powerlifting #wauwatosa #wauwatosacrossfit #fitness #health #lowback #lowbackpain #lowbackpainrelief #fixmylife #healthy

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Strength
Fitness:
Hang Power Clean + Front Squat
Performance:
Power Clean

WOD
Row

How to Pace Your Row:

Beginning
Start full force — hard and fast — which allows you to get your rower below your target pace in the first 10-15 seconds to stay ahead of schedule. For example, if you want an 8:00 2K row, row the first 200 meters at a 1:55 pace. However, according to row coaches, while this is a great technique, know your limitations and don’t push it too far. Anything more than 20 seconds ahead of regular pace will eat your capacity. This is just to get the rower fan spinning immediately.

Middle
After your first 10-15 second (200 meter) burst, get into a comfortable and manageable pace. Sit tall and focus on your breathing. No thinking, just rowing. This is the actual workout.

End
Time your row right to finish with a sprint. An aggressive sprint actually starts at 400m out. Increase your pace by 1-2 seconds. Pick it up 1-2 more seconds 300m out, then 200m out and finally at 100m out. At 100m out, you should be at your sprint pace. A common mistake rowers make is starting a sprint too late. Start early and build small under the finish.