**Starting August 6th we will be having minor schedule changes**
Beginning Monday August 6th 2012
Monday- 8am, 9am, 10am
6pm, 7pm, 8pm, 9pm
Tuesday- 8am, 9am, 10am
6pm, 7pm, 8pm, 9pm
Wednesday- 8am, 9am, 10am
6pm, 7pm, 8pm, 9pm
Thursday- 8am, 9am, 10am
Friday- 8am, 9am, 10am
Saturday- Closed unless otherwise noted
Sunday- Closed for future events and invitations
Don’t forget: Personal Training is still offered. Appointments are created to what is most convenient to the client and Coach.
Thank you to all of our members who have helped create CrossFit One Way to what it is today. As you know, we are only about 8 months old and there are many things in the works and that are underway. I have made it a duty to provide you with the best training and programming I and Coach Gio can possibly give you. I have made a vow to never stop and I continue to work towards new ideas and always strategizing to make our Box the best one yet. Keep up the great work guys and keep spreading the love. I’ll see you at the Box!
Screw going H.A.M, we going Turkey!!!
10 step ups (each leg) #35/#25
10 renegade rows (each arm) #35/#25
80yd farmers walk #35/#25
2 Burpee box jump (up n over)
Deadlift - 4(sets)x5(reps)
5th set - 20 reps of 75-85% of 4th sets weight
6th set - 20 reps of 75-85% of 4th sets weight
Then if there’s time left over, work on your GOAT! (Weak area or exercise you hate)
“Your are as strong as your weakest link!”
Your bound to fall, to slip, to miss a rep. Even to fail at your PR attempt, and maybe the tendecy to get injured. It happens, it’s part of the game, its part of the sport.
The point is to have commitment, to pick yourself up and keep going, to go harder then you did before but always playing it smart. It’s only then that you will succeed.
Sneak Peak of what we do!
100 Deadlifts #135/#95
200m Backwards run
200m Backwards run
(*These two increased to #155/#115) from Coach’s approval
Whatever it is, try and try again. One day you will get it.
2/20/12 Strength: Shoulder Press 5-5-3-3-3
Mini WOD (Tabata Interval)
8 Rounds 20sec - work 10sec - rest
OH (overhead) Squats
If there is one exercise that you would want to stick to over and over again, it would be the Overhead Squat. If you find yourself hitting a plateau then switch it up and add this to your arsenal. Not only is it a great staple to your training program, it is a great seeker in finding any flaws or bad form in your squat. Overhead squats is an exceedingly simple exercise to learn, but requires a lot of balance, core stability, flexibility, and perfect positioning (learn and develop a foundation of you Air Squat first). Their is no possible way to cheat this exercise. No squirming, can’t roll the knees/hips, or compensate with other body parts when one fails or becomes lazy. Leave your ego at the door because what most mistakenly tend to do is start off heavy. Use a PVC pipe and develop proper form and minimally and gradually increase weight as you are able to perform each rep with perfect precision.
Throughout my training and research I have encountered many who perform the Overhead Squat with wrist pain as well as numbness through their arm and thumb during and after their training. Le’ts try and figure it out.
I am no X-Ray and no Doctor or hold a Masters in Anatomy and Physiology but I can help point out a few flaws that may be going on in your OH Squat. First, as mention before, the OH squat requires a lot of flexibility and to most, restricted shoulder flexibility is a big factor in causing the numbness . There is a possibility of nerve impingement towards the brachial area or constriction of your blood vessel in that area when you are in full extension with your shoulders and bar overhead, usually from over extension of the bar (behind your head instead of midline) or limited flexibility overhead. Focus on stretching your shoulders before and after your workout. A good warm-up is to grab a PVC pipe or dowel and perform Pass-through’s, keeping the arm locked and straight as you bring the bar as far back and forth as possible increasing your range of motion as your shoulders become “looser.” In time as flexbility increases the numbness sensation may go away, if not, lets look at another possible reason.
Wrist flexibility and mobility. When performing an OH squat you must have an overhand grip with a width of about 6 inches from each shoulder, again, depending on flexibility. When the bar is overhead the knuckles should be facing the ceiling and not rolled back. Rolled back puts a lot of strain on the wrist and there is no supportive structure to help maintain the weight overhead as well as possibly constricting a nerve. Keeping your knuckles up creates a sturdy and solid foundation in which to place anything overhead. In simple terms your wrist should be parallel to you fist, and forearm. Focus in gripping the bar tight and separating the the bar (imagine trying to break the bar in half).
Your next day in your OH Squat try this out and hopefully you will have a decrease in the pain and numbness or better yet no more of it! If after performing these and you still are getting the problem during your workout then you may need more of an adjustment and possibly even a coach to help pin point the problem of your technique. If the problem persists even after your workout at home for a few days and weeks, there may be another underlying problem that may need to be check out by your doctor, chiropractor etc.
Good luck. Work smart, work hard!