190725 - Soapbox Thursday

We are so glad that everyone is getting more comfortable with lifting!! So good!! But as we get more comfortable it’s easy to fall into bad habits or lack in focus a bit!

So here’s some stuff that we can avoid to stay safe and keep lifting strong:
- Talking while lifting
”Am I getting deep enough coach? (Mid back squat)”
If you’re talking, that means you are not bracing your core and if that’s not happening, the muscles that protect your spine are not engaged, therefore your spine is NOT protected. This can also distract you from using the right muscles or focusing on how you feel.

- Speeding through/rushing lifts
”That was just my light sets.”
Even if it’s the empty bar or light weight sets, you need to practice as you will perform so treat every bar like it’s your 1RM so when that comes up, you are both mentally and physically ready! And don’t forget, even the empty bar can hurt cha!

- Looking around mid-lift
Turns head to look at someone else that’s lifting.
Your spine needs to be properly and naturally “stacked” for it to be structurally sound, so when you crank your neck to look around, the integrity of your spine is lost!

- Lifting while distracted
Laughing and telling jokes while grabbing the bar to lift.
Everyone always makes comments about how difficult these lifts are and how much there is to think about. Yet when it comes to doing it, people tend to go into the lift completely distracted from the task at hand.

? of the DAY - Who was your first crush?

WARM UP - 200m Run/Row/Ski
Then 2 Rounds
20 PVC Pass Thrus
20 Straight Leg Swings (each side)
20 Scap Pull Ups
20 Lateral Leg Swings

MOBILIZE - Partner Push Thrus

COACH PREP -
Review WOD
Pull Ups ——> 3 jumping, 3 strict, 3 kipping
(If you can’t do the strict then set up your banded spot)

KB Swings ——> Light KB
Practice 45 degree down, 90, 45 degree up, and full swing

WOD - “Helen”
3 Rounds for Time
400m Run
21 KB Swings
12 Pull Ups

COOL DOWN - Thread the needle x 10
Work on a skill that you want to improve on!