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Hey Bladium Denver CrossFit Family!
In observance of Labor Day Monday 9/1/14. We will only have 8am and 9am Classes. All other classes will be cancelled.
Bladium Childcare will be open from 8am-11am!
Be Sure to wish Coach Meghan a happy 34th birthday today. Be careful, she may try to lift you.
34 min AMRAP
1 yellow to yellow sprint
9 pull ups
10m sled push; yellow to yellow
9 snatches (115/85)
2 cleans and jerks (185/135)
4 sets of 1 min plank
5 Broad Jumps
:30 Runners Lunge (Each Leg)
15 Deadlifts w/Empty Barbell
10 Romanian Deadlifts w/Empty Barbell
10 Min EMOM
Odd: 2 Deadlifts @ 85%-95% of 1RM ( Make them singles, unload bar completely on ground)
Even: 3 Muscle Ups
Odd: 7 Deadlifts @ 65%-75% of 1RM
Even: 2 Rope Climbs
Odd: 7 Deadlifts @ 60% of 1RM
Even: 3 Strict Pull-ups OR 10 Ring Rows
3×5 Deadlift (add 10lbs to last weeks weight)
“Power Tabata” (10 mins)
*Score is max meters rowed & ball slams
M-Comp = Ball Slams 40/30
RX = Ball Slams 30/20
M1 = Ball Slams 20/14
Hey Bladium Denver CrossFit Family!
In observance of Labor Day. We will only have 8am and 9am Classes. All other classes will be cancelled.
Bladium Childcare will be open from 8am-11am!
Labor Day WOD
In teams of 2-3 with only one person working at a time:
50 Front or Back Squats
75 Box Jumps
75 Box Jumps
50 Front or Back Squats
** Negotiate with your team members on the heaviest weight that everyone can perform.
Here’s what you need to know…
• Booze isn’t so much a fat storer as it is a fat burning suppressor.
• Heavy drinking has several mechanisms that will smash muscle protein synthesis and recovery from training.
• Athletes who drink post-competition don’t seem to be all that impacted by it, as long as they take a couple of days off.
• The effects of alcohol depends a lot on what you drink (beer, wine or mixed drinks), how much, when, and what you eat with it.
• As long as you’re not drinking yourself into a stupor nightly, your worries of man-boobs and shriveled testicles are likely overblown.
Flashback to 1995. I’m 22 years old. I study biochemistry in the mornings and I train myself and a few clients in the afternoons. After 9 PM I’m a bartender at one of the hottest bars at North Carolina State University. The place was called La Cantina. It was ranked by Playboy as one of the best college bars in the country. Lots of partying in that place.
Here’s the deal. I didn’t drink. Not a drop. I was a “young stud” as they used to say. Two-hundred and twenty-five pounds, under 10% body fat at 5’10″, strong as a bear. If I had any sense of introspection back then I would’ve realized I was actually a “young dud.” You don’t realize how ridiculous you were in your twenties until you reach well into your thirties. But I digress.
Anyway, I had this friend. He was a bit smaller than me, but leaner. That dude drank like a fish. I remember joking with him, “Man, you keep drinking like that I’m going to have to get you a bra in a few months.” This was a reference to the common belief, still held, that alcohol will turn you into an estrogen-crazed soft belly.
He just laughed, held up his beer and said, “Nah man, I hit the gym today. You had your Cement Mixer 3000 shake, and this is my post-workout meal.” We laughed it off and he kept on drinking like that every weekend. You know what happened? He never got much bigger, but he never grew any man-boobs either.
When you drink beer, wine, or spirits, the ethanol in those beverages is given priority by your body in metabolism. It stops pretty much everything else and goes to work in a four step process that looks like this:
Ethanol → Acetaldehyde → Acetate → Acetyl-CoA
Acetate and acetyl-CoA can be used for energy by the body but it’s costly. One gram of alcohol is said to contain 7 calories, but like protein, its conversion into energy is inefficient and 17 to 20% of its energy is lost. In other words, like protein it has a very high thermogenic effect.
Also like protein, and contrary to popular belief, alcohol is not easily converted to fat. That process is too costly. But all that acetate and acetyl-CoA showing up in the cells does signal to the body that no sugar or fat needs to be burned. So rather than a fat storer, alcohol is more of a fat burning suppressor.
By now you’re probably thinking, “Hold the hell up! Are you saying alcohol is not as bad as I thought?” What I’m saying is, there’s way more to the alcohol story you don’t know. And yes, if used intelligently, it probably isn’t that bad.
Muscle, Body Fat and Performance
To build muscle and burn fat you need to manage calories and hormones. Alcohol impacts both. When you drink you consume calories. And under certain conditions it can impact the hormones that help your body build muscle and stay lean. Alcohol also has its own effects as a cellular messenger and as such impacts brain chemistry and muscle cell signaling. And all this has an impact on building muscle, burning fat and performing at top level in sports.
Here’s the part that’s going to blow your mind. You may be able to use alcohol and still be able to get great results. That is, if you know how to use it and what you’re using it for. If you’re gonna drink – and you probably are – the goal is to do it with minimal impact on your physique or your performance.
Does Alcohol Halt Muscle Building?
You’ve probably heard alcohol crushes muscle building. And in this area you are probably correct. My friend back in college may have stayed lean, but his alcohol habit may have been the reason he couldn’t put on size. Alcohol has several mechanisms that will negatively impact muscle protein synthesis and recovery from exercise. However, as long as you keep it moderate you may be safe.
Alcohol has these effects on muscle metabolism: raises myostatin, decreases glycogen resynthesis, decreases post-exercise inflammation (yes, this is a bad thing), suppresses exercise induced mTOR (likely by reducing cellular phosphatidic acid) and it may impair insulin and IGF-1 signaling. If you’re not a biochemistry buff, all this equals BAD for muscle.
However, there does seem to be some caveats. An excellent review by Matthew J. Barnes published in the June 2014 issue of Sports Medicine shows some very clear rules when it comes to alcohol and highlights several studies you’ll want to know about. In one study, Barnes gave subjects 1g/kg alcohol or a equal volume of a non-alcoholic beverage. These drinks were consumed 30 minutes after having them complete 300 eccentric reps for the quads (ouch!). So, basically there was a group drinking the hell out of some booze and another group getting their swerve on with a jug of Tropicana (the control group drank orange juice).
Both groups were trashed 36 and 60 hours after the workout in terms of strength in isometric (holding), concentric (raising), eccentric (lowering) contractions. But the alcohol group’s muscles had a much worse hangover. They performed 22%, 12% and 15% percent worse in those three measures compared to the OJ group.
To make this more tangible for you, and so you can understand how much booze was consumed, 1g/kg is 1g/2.2pounds. That equates to about 80g of alcohol for a 180-pound person. And since the average alcoholic drink (4-5oz wine, 12oz beer, 1.5oz spirits) has about 14g of alcohol in it, if my math is right, that’s about six alcoholic drinks.
So the study results are about what you’d expect, right? But here’s the part that you’ll love if you like to drink. Barnes did a similar study where he pitted 1g/kg alcohol consumption against .5g/kg alcohol consumption. And that showed once again that the 1g/kg alcohol level torpedoed muscle recovery, but the .5g/kg alcohol consumption had no effect.
So for that same 180-pound dude, six drinks crushed him. But three drinks and he stayed in the clear. That’s a pretty useful rule of thumb if you ask me. And this same threshold level of .5g/kg alcohol is backed up on other studies showing higher levels negatively impact rehydration metabolism.
How Does Drinking Affect Performance?
There are some general guidelines as it pertains to recovery from athletic events. It may shock you to learn that athletes who drink post-competition don’t seem to be all that impacted by it. My favorite study on this was done on a bunch of rugby players. Rugby dudes just look like they can drink, don’t they?
In this study, these guys drank on average 20 standard drinks. That’s about 3g/kg or three times the amount we were talking about in the Barnes studies. In other words, these guys got trashed after their match. Guess what happened two days later when they showed up for practice? They performed at top level like nothing ever happened!
Based on this and a few other studies in the performance area, if your liver doesn’t explode you’ll probably be able to perform just fine after a few days. To be on the safe side though, I’d take those days off.
How Does Beer and Wine Affect Fat Loss?
When we get into alcohol and fat loss, things get a bit tricky. In this realm we have to look at calories, endocrine effects (which impact muscle too) and the context in which alcohol is consumed.
Let’s review what we already know. The biochemistry of alcohol metabolism says that it has a very high thermic effect, just like protein. It’s also costly energetically for alcohol to be stored. When acetate and acetyl-coA build up, this shuts down burning of other fuels like carbs and fats. Studies support this. When carbs or fat are replaced calorie-for-calorie with alcohol, there’s no fat storing effect. Some of the research even hints there may be a weight loss effect in the same way that subbing protein in place of fat and carbs might have.
Another thing we have to look at is how alcohol impacts food intake. This seems to be individualized with some suffering from a “disinhibition effect” and others not. By disinhibition I mean that people’s natural control mechanisms to regulate the amount of food they eat is reduced. So, just as people become uninhibited when they drink and say all types of crazy stuff they wouldn’t say sober, others can eat all kinds of food they may not eat when they’re sober.
This impact on appetite may vary with the type of alcohol consumed too. There are a few rules here to know. Beer is bitter and bitter compounds release GLP-1, which is a hunger suppressing compound. Beer also seems to lower cortisol in the short run and in lower doses. Higher doses may have the reverse effect. This is important because we now know cortisol is involved in hunger and cravings, and switches off the motivation centers in the brain while amping up the reward centers. This may also be related to the hops in beer which, as an herb, has a sedating quality.
Red wine contains histamine which raises cortisol. So we assume this would mean increased appetite. Spirits and white wine have neither the bitter compounds or the histamine content of beer and red wine, so it would be difficult to speculate the effects.
A study out of the journal Pharmacology, Biochemistry & Behavior by Dr. Anna Kokavec shows exactly what we’d predict. Beer lowers cortisol and has a short-term appetite suppressing effect. Red wine raises cortisol fairly quickly and stimulates the appetite faster too. White wine was similar to beer. Spirits were not looked at in this study.
It does seem to be clear that any alcohol will raise cortisol eventually. The effects just seem to be time dependent in the case of beer, and impacted by amount as well. We now know cortisol has some impact on appetite, but it also plays a role in workout recovery. You don’t want cortisol high in either scenario.
Alcohol also seems to impact brain chemistry which is known to impact hunger and cravings. It raises dopamine and lowers serotonin. Dopamine is associated with desire and reward. It raises adrenaline and also lowers melatonin. This can negatively impact sleep, which is highly correlated with increased hunger and cravings.
A research report out of the journal Appetite gives us the following points related to alcohol intake taken before meals. All alcohol increases food intake but the strength of this effect depended on the drink consumed. The breakdown from this study, plus my extrapolation of a few others, goes like this:
Beer & White Wine < Red Wine < Mixed Drinks
Testosterone and Other Hormones
And what about the reported effects alcohol has on testosterone, estrogen and other hormones. This seems to depend on the amount and context in which the alcohol is consumed . Again, the threshold level of .5g/kg comes up in the research. Alcohol intake at this level seems to have little impact on testosterone at all.
Alcohol may impact you differently depending on what you do. Consuming alcohol after exhaustive endurance exercise definitely exaggerates the lowered testosterone levels typically seen in this type of activity. The study showing this used 1.5g/kg. That’s about eight or nine drinks for our theoretical 180 pound man.
But when drinking occurs after weight training at levels of 1.09gkg (about five or six drinks), both free and total testosterone levels are actually elevated. Could my college buddy have been correct about his post-workout beer habit?
By the way, most research on women seems to suggest alcohol may raise testosterone levels a bit. And if you understand female physiology, this is not a great thing, especially for their midsections.
When it comes to testosterone, the rules seem to be:
1. Keep alcohol consumption light (less than three drinks).
2. If you’re going to drink more, do it after weight training.
3. Alcohol after cardio is not a great idea.
HGH and Estrogen
Alcohol also lowers HGH, but it really doesn’t seem to impact estrogen the way we once thought. A three week intervention on men and post-menopausal women showed once again that the .5g/kg alcohol level (about 30-40g alcohol in this study) had no impact on circulating estrogen. And two other studies I looked at using 1.5g/kg alcohol and 1.75g of alcohol didn’t seem to impact estrogen either. Surprised? So was I. It seems that if anyone is going to be impacted by increased estrogen as it relates to alcohol it’s women and not men.
Obviously an entire book could be written on this subject. The research is confusing and contradictory at times, and more studies need to be done. But we can make some general points.
• When including alcohol at meals, avoid carbs and fat. Stick to protein and veggies. You’ll ramp up the thermic effect of the meal and avoid storing those fat and carb cals.
• When choosing your alcohol, go with beer and white wine. They seem to have a better impact on appetite.
• Avoid mixed drinks. The alcohol plus sugar means you’re likely to store that sugar plus you’ll drink more.
• Alcohol intake under .5g/kg may be the threshold to keep you safe from any negative effects related to muscle wasting, fat gain, endocrine dysfunction and performance issues. (Yes, both types of performance issues!)
• Alcohol after cardio may not be a great idea.
• Alcohol after weight training may be the best time to drink, but keep your intake under 1g/kg.
• As long as you’re doing most other things right and not drinking yourself into a stupor nightly, your worries of man-boobs and shriveled testicles are likely overblown.
Final point: Alcohol is a non-nutritive calorie source. It’ll drain your levels of B-vitamins, zinc, magnesium and others. This can put you at risk for what’s known as long-latency diseases or issues. This is when the metabolism suffers slowly over time due to poor nutrition. So make sure you supplement with a good quality multiple vitamin and mineral supplement any time you drink.
Barnes MJ. Alcohol: Impact on sports performance and recovery in male athletes. July 2014;44(7):909-919. http://www.ncbi.nlm.nih.gov/pubmed/24748461
Bianco, et al. Alcohol consumption and hormonal alterations related to muscle hypertrophy: a review. Nutrition & Metabolism. June 2014;11:26. http://www.ncbi.nlm.nih.gov/pubmed/24932207
Heikkonen, et al. The combined effect of alcohol and physical exercise on serum testosterone, leutininzing hormone and cortisol in males. Alcoholism, Clinical and Experimental Research. June 1996;20(4):711-716. http://www.ncbi.nlm.nih.gov/pubmed/8800389
Kokavec, A., Lindner, A., Ryan, J.E., & Crowe, S.F. (2009). Ingesting alcohol prior to food can alter the hypothalamic-pituitary-adrenal axis. Pharmacology, Biochemistry & Behavior, 93, 170-176. http://www.ncbi.nlm.nih.gov/pubmed/19447127
Raben, et al. Meals with similar energy densities but rich in protein, fat, carbohydrate or alcohol have different effects on energy expenditure and substrate metabolism but not on appetite and energy intake. American Journal of Clinical Nutrition. January 2003;77(1):91-100. http://www.ncbi.nlm.nih.gov/pubmed/12499328
YeomansMR. Short term effects of alcohol on appetite in humans. Effects of context and restrained eating. Appetite. December 2010;55(3):565-573. http://www.ncbi.nlm.nih.gov/pubmed/20851724
ZakhariS. Overview: how is alcohol metabolized by the body? Alcohol Research & Health. 2006;29(4):245-254. http://www.ncbi.nlm.nih.gov/pubmed/17718403
“Michael’s Version of Yuck”
20 bar over burpees
200 meter run
every 4 minutes, 10 push press with barbell (95/65)
The CrossFit Nutrition Challenge: A Smart Bomb in the War On Obesity?
by tjmurphy | February 28, 2013 1:33 am
If you happened to read “The Extraordinary Science of Addictive Junk Food” in this past Sunday’s New York Times magazine, you read a thorough account about the machinations of the Big Food industry and the methods and marketing behind “engineering” processed foods in ways that generate billions in profits… and at the same time are making Americans sick by the million. While the story may have been shocking to most who read it, it’s easy to imagine CrossFitters across the country reacting with a collective shrug.
Why a shrug? Because if there’s one key lesson that is learned in a CrossFit nutrition challenge as they are conducted throughout the 5000-plus affiliates in the world, it’s to eat real food and detach yourself from processed foods.For many in the CrossFit world, this journey to enlightenment in the age of the processed food mega-corporations and massive attack of junk-food marketing begins with Nicole Carroll’s “Getting Off The Crack” article in the CrossFit Journal.
A simple nutrition challenge at a local CrossFit affiliate is an incredibly powerful weapon in helping people free themselves from the addictive qualities of cheap carbohydrates and processed food.The nutrition challenge works by not only lecturing members about nutrition but creating a community-powered test run of either a Paleo diet, Zone diet, or both. Measurement protocols are put in place along with a friendly competition to engage the entrants. By actually testing a philosophy of eating, the impact of results delivers a much greater wallop than the most recent research study might convey.
Consider some of the post-challenge comments at CrossFit Charlottesville in Charlottesville, Virginia.
“I lost around 21 lbs over the course of this challenge.”
“I am wearing pants that stopped fitting me years ago.”
“When eating Paleo I sleep better [and have] fewer restless nights.”
“I feel a greater sense of focus and confidence.”
“This has been a life-changing experience.”
“I have never eaten so well in my life. I lost a 8.5 lbs. My waist went from a 34 to a 32. My energy level improved as did both my strength and overall fitness…”
“That’s almost 30-lbs in about 11 weeks…4.5% decrease in body fat…”
“I would guess this amounted to about two inches off the waistline. Now that the challenge is over I haven’t changed back to the old way of eating nor do I plan to…”
Learning to understand the science and marketing of junk food is one of the most valuable lessons taught in a nutrition challenge. Consider one simple tool taught by Carport CrossFit in Ironsdale, Alabama, in the introduction to one of their nutrition challenges:
Simple Basics for Improving Your Nutrition
Carport CrossFit also offers these hints, many of which are probably familiar to many, but are not always the easiest to follow.
When you make Stone Age recipes with modern foods, remember you want to ensure that all of the ingredients are free of:
- Dairy products
- Yeast including baked goods, pickled foods, vinegar, fermented foods and fermented beverages (all contain yeast)
- Processed sugars
- Excessive added fats except for permitted oils. You should try to choose the leanest cuts of domestic meats and trim away any visible fat. Remember, the mainstays of The Paleo Diet are fresh fruits, vegetables, lean meats, and seafood.
Sounds simple enough. CrossFit Code Red in Hillsborough, Oregon provides a few more practical ideas on preparing for a nutrition challenge or for just eating in general:
- Eat real quality food. What’s real food? Anything without a food label on it!
- If it has a food label then it probably isn’t real food! (You don’t see a food label on a tomato do you?) Perimeter shop around the grocery store. (Foods that expire quickly are usually real.)
- Try to buy and eat equal amounts of protein, carbs and fat.
- Don’t drink your calories, i.e.… juices, coffee, alcohol etc… drink water!
- Don’t waste an entire day cheating…i.e. cheat days! Instead use the 90/10 rule, 90% of the time eat real food, spend only about 10% cheating and don’t cheat big! Satisfy those sweet tooth cravings throughout the week so you don’t overload on an entire day and set yourself back to day one. Find sweets that are not that bad — dried mango, chocolate, chocolate covered raisins, maple syrup, honey…etc. Stay away from processed sugar (this is your biggest challenge for these 28 days).
- Remember 23/1: There are 24 hours in a day, one hour of working out leaves you with 23 hours left to undo everything you just did in that one hour!
- Put together 5 simple recipes for breakfast, lunch and dinner and tape those on the inside of your cupboards or somewhere easily visible for reference.
6 Key Do’s and Don’ts
CrossFit Rubicon in Vienna, Virginia offers the following Do’s and Don’ts for how to eat and live. Imagine: if Americans started following this advice in large numbers, how would this impact the health care system? Or the rates of Type 2 diabetes? Or the profits of the corporate food processing giants who rely on a system that requires their products to be able to survive long term storage and shipping situations?
1. Eat real food.
Meat, eggs, vegetables, nuts, seeds, fruit, oils (like EVOO or coconut). Eat foods with very few ingredients, all pronounceable ingredients, or better yet, no ingredients listed at all because they’re fresh and natural.
2. Do not eat dairy unless it is from GrassFed sources: when in doubt? Leave it out.
This includes butter, cheese, yogurt and milk (including cream in your coffee). If you can get raw, grassfed? it gives you a little lee-way, but not much.
3. Do not eat grains.
This includes bread, rice, pasta, corn, oatmeal, and also any gluten-free pseudo-grains (quinoa, etc).
4. Do not eat legumes.
This includes beans of all kinds, lentils, and peanuts. No peanut butter.
5. Do not eat sugars of any kind, real or artificial.
No maple syrup, agave nectar, Splenda, Truvia, Stevia, etc. ***We are allowing honey; however, it should be used in limited quantity as most of life’s sweet things are survivable in small quantities. Think of it this way: the more you use, the slower your progress up to a point where you reverse your progress. That means no ‘paleo cheesecake,” or ‘paleo’ brownies, or ‘paleo’ cookies… that’s just being plain stupid. You can be completely ‘paleo’ and obese and a type 2 diabetic if you want, but not on my time. “Dessert” means you can pick it with your hands from a tree or bush — or else don’t eat it. Cheat days are for cheaters, REWARD DAYS are fine when you’re done, but not when it’s a challenge! Right? I mean, for gawds sakes, how much of a ‘challenge’ is it to CHEAT?! Get your head on straight, suck it up and do good for yourself. You are the only one that can do this for you, so don’t rip yourself off by finding more rationalizations for eating sh!t-sugar filled foods that you already have at your disposal. There is no such thing as ‘challenge’ cheescake. Sheesh!
6. Do not eat processed foods.
This includes protein shakes, processed bars like Zone and Balance bars, dairy-free creamers, etc. There are exceptions to every rule, but I make the exceptions, so ask first.
And Don’t Forget to Say Yes
And also, this unique piece of advice on saying “Yes” from CrossFit Rubicon:
“Say ‘Yes’. A lot. Every time you ask yourself something that might derail your process? Try ‘yes’ first.”
–Can I do this?
–Should I do this?
–Must I do this?
–Is it worth it?
–Should I ask for help?
–I fell off the wagon, should I just get right back on?
–Should I buy Chef a new KitchenAid Pro with the meat-grinder attachment and a Vitamix?
Going Against the Grain
Last but not least, CrossFit Minneapolis, CrossFit St. Paul, and CrossFit St. Louis Park have put together a smart bomb in itself: a terrific packet on nutrition and how to take on a challenge. In addition to listing a host of useful web resources to get you reading and thinking more about nutrition, the packet offers a host of good nutrition principles to live by, which are — not surprisingly — counter to the bright labels on products like low-fat packaged foods:
Good nutrition is not about “going on a diet”; rather, it involves a lifestyle change and a shift in the ways we are so often taught to think (or not think) about food.
TJ Murphy is the author of “Inside the Box,” a runner’s journey into the CrossFit world.
- [Image]: http://www.tabatatimes.com/wp-content/uploads/2013/02/article_590_organic.jpg
- “The Extraordinary Science of Addictive Junk Food”: http://www.nytimes.com/2013/02/24/magazine/the-extraordinary-science-of-junk-food.html?src=me&ref=general&_r=0
- “Getting Off The Crack” : http://journal.crossfit.com/2005/10/getting-off-the-crack-by-nicol.tpl
- [Image]: http://www.tabatatimes.com/wp-content/uploads/2013/02/article_590_sandwich.jpg
- [Image]: http://www.tabatatimes.com/wp-content/uploads/2013/02/article_590_bites.jpg
- [Image]: http://www.tabatatimes.com/wp-content/uploads/2013/02/article_590_sweets.jpg
- CrossFit Rubicon in Vienna, Virginia offers the following Do’s and Don’ts for how to eat and live.: http://www.cfrubicon.com/nutrition-challenge/
- [Image]: http://www.tabatatimes.com/wp-content/uploads/2013/02/article_590_tuba.jpg
- [Image]: http://www.tabatatimes.com/wp-content/uploads/2013/02/article_590_dan66.jpg
- CrossFit Minneapolis: http://www.crossfitminneapolis.com/
- CrossFit St. Paul: http://www.crossfitstpaul.com/
- CrossFit St. Louis Park: http://www.crossfitstlouispark.com/
- a terrific packet on nutrition and how to take on a challenge.: https://workspaces.acrobat.com/app.html%23d=qk1Fe6Y5oum3s13NITj1RQ
- TJ Murphy: http://velopress.com/authors/t-j-murphy/
- “Inside the Box,” : http://insidetheboxbook.com/about/
Source URL: http://www.tabatatimes.com/the-crossfit-nutrition-challenge-a-smart-bomb-in-the-war-on-obesity/
Copyright ©2014 Tabata Times unless otherwise noted.
Alternate partner on the minute
Rest 2 min
*Partner A does the movement first for 1st minute then Partner B does the same movement for the 2nd minute and so on…
Your Thoracic Spine Makes Pull-Ups Divine
Your Thoracic Spine Makes Pull-Ups Divine
Written by Michele Vieux
Are you super strong and solid with your kipping pull-ups but still struggling with chest-to-bar pull-ups? Check your shoulder and THORACIC mobility. The shoulders may be obvious to many but some may wonder, “What does thoracic mobility have to do with pull-ups?” Almost everything, when you’re talking chest-to-bar pull-ups!
Picture your typical office dweller – slumped over a computer, slouching with a hunched upper back and rounded shoulders – glued in a crappy position for hours on end. Now take that person -with their turtle shell back – and ask them to touch their concave chest to the bar at the top of a pull-up. They try and try, managing chin over bar pull-ups with ease but are unable to extend their thoracic spine to stick their chest out enough to make contact. Make sense now?
Besides making chest-to-bar pull-ups nearly impossible, crappy shoulder and thoracic mobility (aka Upper Cross Syndrome aka “douchebag shoulders” by our favorite mobility guru, Kelly Starrett) mean that you can’t go overhead without straining or loading your lumbar and/or internally rotating your shoulders. Not picking up what I’m putting down? The bottom of a pull up IS the overhead position and you can tell if you’re “that guy” if you are always getting reminded by your coaches to fully extend your elbows at the bottom of your pull-up. You don’t want to be THAT guy. That guy injures his shoulder because he is improperly loading it with much force.
But how many people do you know who spend an equal amount of time counteracting that crappy position? The Yang to the douche bag shoulder Yin? Probably very few but hopefully a lot more after this article publishes and even more next month, which happens to be Remember Your Thoracic September! Yes, that’s right. An entire month dedicated to your t-spine!
My go-to website for mobility ideas is Kelly Starrett’s MobilityWod; check out this link for pages upon pages of mobility drills for the shoulders and thoracic that will be sure to improve your pull-up performance. Don’t be afraid to explore other areas too and find some new tricks to address your problem areas!
See you in Remember Your Thoracic September!
10m cycle warm-up
1 min rest/transition
20 Walking lunges w/Empty Barbell
10 Jumping Squats w/Empty Barbell
10m cycle sprints
20 front rack walking lunges
10 overhead squats
5 HR Push Ups
10m cycle hills
20 Double Unders OR 40 Singles
6 Good Mornings w/Empty Barbell
10 Min EMOM
M-Comp & RX
Odd: Hugging Sandbag Carry (End of Court and Back)
Even: 4 Stone to Shoulder (95lbs-115lbs)
M1 & Simple Strength
Odd: Hugging Slamball Carry (End of Court and Back)
Even: 4 Slamball to Shoulder 50/40
12 Min EMOM
Odd: :45 Seconds Max Effort Shuttle Sprint (Half Parking Lot and Back)
Even: 12 Bent Over Row
*Score is total shuttle sprints. (Down AND back = 1 shuttle sprint)
M-Comp = :45 Seconds Max Effort Shuttle Sprint, 12 Bent Over Row 115/80
RX =:45 Seconds Max Effort Shuttle Sprint, 12 Bent Over Row 95/65
M1 = :45 Seconds Max Effort Shuttle Sprint, 12 Bent Over Row 75/55
3×30 Hollow Rocks
—Chariots of Fire
–Ralph Waldo Emerson
Run to central park (we will leave at 5:35 sharp!)
**must pick a wall ball for the workout at the park
5×2 @ 70%-80% of 1 RM Squat Snatch
1 RM Power Snatch
6×2 Power Snatch @ 60%
* If you do not know your 1RM Power Snatch ask your coach about what an appropriate weight is for you.
6×3 KB Snatch Or Dumbbell Snatch
1 muscle up
M-Comp = 3 Snatches 135/95, 1 Muscle Up, 20 Wall Balls 20/14
RX = 3 Snatches 115/80, 3 Pull Ups & 3 Ring Dips, 20 Wall Balls 20/14
M1 = 3 Snatches (Ask Coach), 5 Banded Pull Ups & 5 Banded Ring Dips, 20 Wall Balls 20/14
* Mod today is based on Snatch Weight.
The Neurological Benefits of Clean and Snatch Complexes
What is a clean and snatch complex? Essentially, it’s the breakdown of these Olympic lifting movements into individual lifts. It is broken down in order to properly build each section of the complete lift. Each person’s complex may look a little different. My personal complex is very broken down. Others may be more efficient or further along in their learning and therefore may have fewer pieces broken down. If you are curious about my complex, here it is as an example:
- Thigh high hang pull
- Hang power clean
- Time-under-tension front squat
- Snatch grip deadlift
- Thigh high hang pull
- Hang power snatch
- Time-under-tension overhead squat
Okay, now that you know what a complex looks like and you may have even realized you’ve done them before, let’s go over some of the neurological benefits of these Olympic lifts and why we do them in complexes. We’re going to look at motor unit recruitment,proprioception, and the central nervous system and how using complexes trains each of these to make us better lifters.
Motor Unit Recruitment Patterns During Lifting
Yes, motor units (or neurons) are part of the neurological system. The ability to vary or graduate force is essential for performance of smooth, coordinated patterns of movement. For this to happen, muscular force can be graded in two ways:
1. Through variation in the frequency at which motor units are activated.
If a motor unit is activated once, the twitch that arises does not produce a great deal of force, but if the frequency of activation is increased so the forces of the twitches begin to overlap or summatethe resulting force developed by the motor unit is much greater. The best analogy I can give is Morse code. One click does not do much to show you what the person is trying to say, but increase the frequency of clicks and then you are able to decipher what the person is trying to communicate. This is a similar concept to motor neuron frequency. Force output of whole muscles is intensified through increased frequency of firing of the individual motor units. It should also be noted that this method of modulating force is particularly important in small muscles such as the hand.
2. Through varying the number of motor units activated, or recruited.
In large muscles, motor units are activated at near tetanic (maximum stimulation) frequency when called upon.Further increase in force output is achieved through recruitment of additional motor units. For example, say you are trying to lift a heavy king-sized, Memory Foam bed. You can’t lift it by yourself (maybe you can, but humor me for a second), so you add five other people to help you. With all five of you working together, you are able to lift the bed to its destination. If the activity requires near maximal performance (like a clean or snatch) most motor units are called into play, with fast twitch units making more significant contribution to effort (remember we all have both fast and slow twitch fibers in our bodies in different distribution). It’s important to mention this recruitment pattern takes time and is not 100% achievable in individuals who are untrained.
This is where complexes come into play. Breaking down movements can help the athlete adapt to bringing in more motor neurons and building recruitment patterns in muscle tissues.
Developing Our Proprioception
Proprioception is important in regards to new athletes and also relates to our beloved complexes. Proprioception involves specialized sensory receptors located within joints, muscles, and tendons. Because these receptors are sensitive to pressure and tension, they relay information concerning muscle dynamics to the conscious and subconscious parts of the central nervous system (CNS). The brain is thus provided with information concerning kinesthetic sense, or the position of the body in relation to gravity.Most proprioceptive information is processed at subconscious levels. Another aspect of proprioception is that it provides the CNS with info needed to maintain muscle tone and perform complex and coordinated movements.
Okay, so let me explain all of that. Let’s take the first part – kinesthetic sense, the position of the body. I will mention the snatch (because it’s my weakest lift). We need to know where we are in relation to the bar when we do a snatch, right? We can’t even see it the whole time! And I need to know when I have to receive the bar for the snatch to be successful. This sense of knowing where your body is in relation to the bar is something that is developed over time. It doesn’t just happen, but complexes can aid in this development.
The second benefit of bolstering our proprioception, coordination, is also something that is learned through practice. Throw someone into an Olympic lift right off the bat and we all know the coordination is not there yet. Doing complexes helps people coordinate the lift. By breaking down the overall movement, a person begins to understand when to perform the specific parts. The three common faults I tend to see in cleans are early pulls, slow elbows, and when to receive. Complexes can aid in all three of these faults, and aid in the proprioceptive aspects of learning the lifts.
The Role of the Central Nervous System
The CNS operates as a type of body control center and complex communication system. It is composed of a sophisticated network operating both chemically and electrically. First we need to understand how transmission works in the CNS. Transmission involves incoming information being transmitted via afferent (incoming) nerve cells to the ventral (underside) of the spinal cord. This information is then sent to the brain. Your brain interprets the information and decides on an action. The brain’s response is sent via efferent (outgoing ) nerve cells back down the dorsal (back) side of the spinal cord to your muscles. This is how you control your body in everyday situations without even really thinking.
But when first learning Olympic lifts, we tend to think too much. It’s not like everyday walking.Eventually you do want to get to the point where you lift without thinking, but this takes practice and time. Even then, advanced athletes are constantly tweaking their form and perfecting their lifts. Complexes can help build the lift into your memory so at least the fundamental movement is done without much thought.
Well, without conscious thought, that is. As far as what your brain is up to unbeknownst to you, that’s a different story, so let’s take a quick look at that, too.
Control of Skeletal Muscles in the Brain
Voluntary movements depend on the lower and upper motor neurons. Lower motor neurons have axons that leave the CNS and extend through peripheral nerves to supply skeletal muscles. Cell location is the anterior horns of the spinal cord grey matter and cranial nerve nuclei of the brain stem. Upper neurons form tracts that directly or indirectly control activities of the lower motor neurons. These cells are located in the cerebrum, brainstem, and cerebellum.
The precentral gyrus, located immediately anterior to the central sulcus, is called the primary motor cortex. The action potentials initiated in this region control many voluntary movements (think all your Olympic lifts). The premotor area is located anterior to the primary motor cortex and is a staging area in which motor functions are organized before they are initiated in the motor cortex. The determination is made in the premotor area as to which muscles contract, in what order, and to what degree.
Whew! Your body is up to a whole lot more every time you try to clean or snatch that bar than you probably even knew. And that’s why I wrote this article – so you can see there is more going on when you lift than what you think (literally). There are neurological benefits to Olympic lifting, but they have to be learned over time. Complexes can help new athletes build kinesthetic sense, and as they get stronger, they can bring in more motor neurons and advance their coordination. In saying this, we all have to start somewhere, which is where specificity loading comes into play. So start with complexes, and then move on to your full Olympic lifting movements.
1. Baechle, Thomas R and Earle, Roger W. Essentials of Strength Training and Conditioning. (Illinois: Human Kinetics, 2008), 95-100
2. Tate, Philip. Seeley’s Principles of Anatomy and Physiology. (New York: McGraw Hill Companies, 2012), 300-342
3. Hatfield, Rudolph C PhD. Guide to the Human Brian. (MA: F+W Media, inc), 94-96
4. Parker, Steve. The Human Body Book. (New York: DK Publishing), 69-98
Photos 1,2,3&5 courtesy of Shutterstock.
:30 Handstand Hold
25 Mountain Climbers
Find a 1 RM push press
6×2 Push Press
*Add weight ever 2 sets
6×2 strict press @ 80%
5×3 Strict Press (add 5lbs to last weeks weight)
1 minute row max calories
1 minute rest
1 minute max effort Toes 2 Bar
1 minute rest
1 minute max effort box jumps
1 minute rest
M-Comp= As written
RX = As written
M1 = T2B=V-Ups (everything else as written)
10 GHD Sit-Ups
:30 Right Side Plank
:30 Left Side Plank
Here’s what you need to know…
• Heel lifts help you stay more upright during the squat and prevent a valgus collapse caused by imbalances in the lower body musculature.
• Olympic shoes could help you early on in your squatting career, but they could hinder performance later.
• The majority of record-holding powerlifters don’t wear Olympic shoes.
• If you have a quad dominant squat with a narrow stance, or have hypertrophy-oriented goals, Olympic squat shoes may be right for you.
• If you have a hip dominant squat with a medium to wide stance and strength-oriented goals, Chuck Taylors may be your best choice.
As an undergrad and squat newbie, I struggled to reach 300 pounds. Having long legs, a short torso, and long arms, I was built to deadlift. By the end of my senior year I’d pulled 500 pounds but was still sorely behind on my squat. That summer a strength and conditioning coach gave me his old Olympic lifting shoes. My squat jumped 20 pounds as I was no longer turning the squat into a good morning. I continued to squat with Olympic shoes for a year before returning to wearing Chuck Taylors. After taking my Olympic squat shoes off and switching back to Chucks, the squat got easier. What the heck happened?
The proposed benefit behind using the squat shoe is that it allows the torso to stay in a more upright position, which reduces the shear stress in the lumbar spine while also increasing the engagement of the quadriceps muscles. Clearly, heel lifts helped me stay more upright during the squat and they help plenty of lifters by preventing a valgus collapse that may be caused by imbalances in the lower body musculature, but will they help a more advanced lifter squat more weight?
Flats or Heels?
Olympic shoes helped early on in my squatting career but later they seemed to hinder performance. Why? And what’s best for you? In order to figure this out we need to examine how the use of a heel lift affects squatting mechanics in bodyweight squats and moderate intensity squats and if that translates to squatting closer to, or at, a 1-rep max. One of the other theories concerning the benefits of lifting shoes (with at least a 2-inch heel) has do with increasing ankle mobility, which decreases the tension in some of the lower body musculature. This may help with knee control while reducing foot pronation.
There haven’t been many studies done on squatting with Olympic shoes, but Sato, et al. showed that subjects using squatting shoes and squatting 60% of 1RM experienced a decrease in the amount of forward trunk lean. That reduced trunk lean translated into decreases in the shear forces imposed on the lower back. (They used 60% because they found that using 80% of the subjects’ 1RM varied squat speed, which altered the kinematics of the squat.)
This knowledge might be good for strength coaches working with inexperienced athletes. Olympic shoes might help beginner to intermediate squatters maintain a more upright posture and therefore better form. They would be good for trainers who work with clients with low back pain that’s brought on by shear forces as well. That’s great information to have, but what about the people who are past – or looking to push past – the intermediate level? The squatters looking to hit 400-plus pounds?
A quick examination of the footwear of elite level squatters shows that most of them aren’t wearing Olympic weightlifting shoes. T Nation contributor John Gaglione squats nearly 900 pounds… no weightlifting shoes. At my last meet, Andrew Hollenbeck had an incredible raw 505 squat at 148 pounds. No weight lifting shoes. Jim Howell has a geared squat of over 800 pounds. No weight lifting shoes. If you look at record-holding powerlifters you see that the majority of them don’t wear Olympic shoes. In fact I was scolded for wearing mine when I took a trip down to Allentown, PA to lift at a powerlifting gym there.
So if Olympic shoes supposedly improve form by allowing the lifter to stay more upright, then why don’t we see elite-level squatters wear them? To my knowledge the research on squat shoes for elite lifters and how it alters the squat is nonexistent, so we can only guess. The Sato study mentioned earlier only recorded how the squat changed at 60% of 1 RM in collegiate athletes who may have been strong (weight used was not given), but certainly weren’t elite level strength. We do know that increasing load changes kinematics. It’s entirely possible that they would have gotten just as much of a forward lean with 90% of their load with and without squat shoes.
The other aspect that has to be examined is the stance that elite powerlifters use. In a study examining the biomechanics of the squat, Escamilla, et al. examined 39 powerlifters and grouped them into three normalized stances. These stances ranged from 87-196% of shoulder width. They were divided into narrow, medium, and wide. Interestingly, there were no differences in trunk angle (anterior bar displacement) between the two groups. There was, however, a difference seen in forward knee movement with the narrow stance having approximately a 4-6 cm greater forward knee movement than the wide stance group. This indicates that they had more of a quadriceps-dominant squat pattern.
As you recall, wearing Olympic shoes allows the knees to come forward more, which allows for a more upright torso position. Looking at Olympic weightlifters during the catch phase of the snatch or clean, you can see the knees are well over the toes and the torso is relatively upright. However, it seems that this doesn’t matter for powerlifters. This could perhaps be attributed to other things Escamilla found – that powerlifters don’t have to squat as deep, that the bar is on their back (instead of their shoulders), and that lifters with a wider stance had more hip flexion than those with a narrow stance.
The powerlifters may be doing a hip-dominant squat that engages the glutes and hamstrings more than the quadriceps. Of course, if the narrow-stance powerlifter experienced more knee flexion than hip flexion, then perhaps the Olympic shoes would help them. A squat with more knee flexion may engage the quadriceps muscles more and that’s one of the benefits of using the Olympic shoes.
So What Kind of Footwear Should You Be Wearing?
If you have a quad dominant squat with a narrow stance, or have hypertrophy-oriented goals, Olympic squat shoes may be right for you.
Are Olympic weightlifting shoes the answer to your squatting dreams? It depends on a few things like, what level squatter are you? What type of squat you have? Is it quad dominant like an Olympic lifter or hip dominant like a powerlifter? And finally, what are your goals? If you’re a beginner or intermediate level squatter, Olympic shoes may help you increase your numbers. Based on the available research on low to moderate intensity squats, it seems that Olympic shoes and heel lifts may help you improve squat form and in turn move more weight. The increased quadriceps activity from wearing Olympic shoes may help lifters get bigger quads as well. If your goals lead towards bodybuilding and bigger quads rather than powerlifting, Olympic shoes may help.
If you have a hip dominant squat with a medium to wide stance and strength-oriented goals, Chuck Taylors may be your best choice.
Is your goal to just squat as much weight as possible? Since your goal is to squat a house I can assume you already have a decent squatting base and are past or close to breaking past the intermediate level. Hypertrophy is just something nice that comes along with lifting big weights but it’s not your main concern. If you have a medium to wide stance your squat is more than likely hip dominant and it works the glutes and hamstrings more than the quad dominant squat.
As such, I’d recommend wearing Chuck Taylors. We rarely see elite powerlifters moving big weight in Olympic shoes. Not only is it the preferred footwear of powerlifters, but Chucks are also considerably cheaper so you’re not breaking the bank on a 200 dollar pair of squat shoes. Research on squat shoes in elite level squatters, to my knowledge, is nonexistent so trusting the guys who wear Chucks with 800-plus pounds on their backs seems to be the best answer we have now.
To quote Louie Simmons, “As far as shoes go, Converse Chuck Taylors are best. Don’t have $100 shoes and a 10-cent squat.”
10 Goblet Squats w/Light KB
10 Single Leg Deadlift w/Light KB
Coach Alex’s 26th birthday challenge!
26 Back Squats @ body weight
* You have to do 10 Burpees every time the bar touches the ground.
** Do this before or after class.
*** This is optional
M-Comp & RX
10 x 2 Hang Power Clean
* Increase weight every 2 sets. 5 times.
M1 & Simple Strength
5×3 Power Clean
“Alex’s B-Day WOD of POWER!”
10 Ball Slams
15 Russian KB Swings
M-Comp = 5 Deadlifts 315/225, 10 Ball Slams 40/30, 15 Russian KB Swings 70/53
RX = 5 Deadlifts 225/135, 10 Ball Slams 30/40, 15 Russian KB swings Red/Yellow
M1 = 5 Deadlift (Ask Coach), 10 Ball Slams 20/14, 15 Russian KB Swings Blue/Green
2 Min Row
5 Broad Jumps
5 Ball Slams
10 Back Squats w/Empty Barbell
10 Front Squats w/Empty Barbell
10 OH Squats w/Empty Barbell
10 Min EMOM
Odd: 3 OH Squats @ 75% of 1RM
Even: 3 Muscle Ups
Odd: 3 Front Squats @ 80% of 1RM
Even: 3 Strict Pull-Ups + 3 Strict Dips
Odd: 3 Back Squats @ 70% of 1RM
Even: 3 Strict Pull-Ups OR 3 Negatives OR 10 Ring Rows
3×5 Back Squat (Add 5lbs to weight from last week)
8 Min AMRAP
2 or 5 Thrusters
5 Handstand Push-Ups
20 Double Unders
M-Comp = 2 Thrusters 135/95, 5 Handstand Push-Ups, 20 Double Unders
RX = 5 Thrusters 95/65, 5 Handstand Push-Ups, 20 Double Unders
M1 = 5 Thrusters 75/55, 3 Wall Walks, 40 Single Unders
20 Flutter Kicks (4 Count)
1 mile Run
1 mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
* If you are competing in Girls Gone RX go through a dry run of the WOD’s. Give yourself proper rest in between workouts and work on pacing and how they felt. If you have any questions or want advice contact Caleb or Alex about competition strategy.
At the Crossroads Between Yoga and CrossFit
by markalewine | August 15, 2014 2:00 am
My wife started to believe she wasn’t going to be able to be an active person.
Her back was in constant pain. Sometimes it was crippling while other times it was just a dull ache, but the pain never stopped. As a CrossFitter and yogi, she grew more and more discouraged she would have to give up her active lifestyle.
Living with Back Pain
She’s dealt with chronic back pain for several years, going back to when she was pregnant with our now 12-year-old daughter. She would turn or bend a certain way, her back would hurt for a day or two, and then the pain would progressively go away. She occasionally visited a physical therapist, but it never progressed beyond a level she couldn’t manage.
That changed, however, in October of 2012, when she spent 16 hours on the floor of our daughter’s nursery. I was driving to visit a friend when I got a call from her screaming for me to come home. When I arrived, she was in complete agony. All she did was bend over to get our five-month-old baby out of the bath and the worst pain of her life leveled her. I was helpless and terrified there was permanent damage done.
Our ordeal ended with a trip to the ER, where she was given muscle relaxers, steroids, and morphine. Even after all that, she was still in pain.
Her back went out three more times over the next ten months. She tried addressing the problem by stopping forward folds in yoga, as well as kettlebell swings and deadlifts in CrossFit, but the fear of her back going out again hung over us all the time. It was like living in a suspense thriller and the enemy was waiting to lay her out again. Surgery was becoming a real possibility.
It was around this time that a local chiropractor began attending my wife’s regular CrossFit class. We knew nothing about chiropractors at the time other than some people swore by them while others hated them, but we were ready to try anything. At her initial exam, he showed us she had bone degeneration along her spine and had lost disc height in her lower back. It was so bad that he showed me one of her legs was significantly longer than the other.
This was the culprit. This was the villain stealing her from our family.
Serendipitously, our chiropractor was also a CrossFit coach opening a box along with his new practice. At the same time, my wife began taking classes to become a yoga instructor at her local studio. Though seemingly polar opposites on the surface, her two loves in her active life began working together.
While CrossFit focuses on PR’s and making gains in weight, speed, and time, yoga emphasizes accepting where you are, listening to your body, and having respect for what your body needs.
Proper alignment and form became the most important part of both yoga and CrossFit for her.
Here is just one example of how we’ve applied what she’s learned in yoga to a lifting movement in CrossFit — a squat clean:
A CrossFit athlete attempting a clean is typically instructed to:
- Have proper Grip
- Maintain a straight (or neutral) back
- Use force to rip the bar off the ground
- Open hips
- Shrug hard
- Pull the elbows high
- Drive under the bar
- Stand up without losing integrity in the back or allowing the knees to collapse inward
However, with the increased awareness she’s gained through her yoga practice, we’ve learned there are several more fine-tuning adjustments an athlete can use to get even more from their lifts and maintain proper alignment to prevent injury.
1. It’s not just about keeping a straight back. An athlete can prepare his entire body before the lift to work in concert in bringing the bar off the ground. Begin with bringing awareness to the ribs. Be sure they aren’t thrusting out to keep the back straight; instead, use the muscles in the back to keep your alignment.
2. With your hands on the bar, turn your elbow creases forward, pushing the shoulders down and back creating more stability around the spine.
3. The feet might be the most overlooked and underutilized part of any lift. When we just stand up out of a lift, there are 26 bones and 20 muscles in the feet that can dramatically improve stability and explosiveness in a lift if we know how to use them. In yoga, this practice is called pada bandha, and it’s achieved by activating the muscles that create the arches in the feet. Here’s how it’s done (via Teaching Yoga by Mark Stephens):
- Bring your feet together and spread your toes widely apart.
- Lift your toes and find the inner edges of the balls of your feet, then press that point into the floor.
- Repeatedly lift and and release your toes while keeping the inner edges of the balls of your feet grounded.
- Keep your inner arches and ankles lifted and “feel how this creates a sense of lifting the center of each foot like a pyramid.”
- By creating this pyramid as a foundation, an athlete is able to force themselves up by creating tension against the floor.
These are only three simple adjustments you can apply to your next WOD, but there are endless other ways yoga has helped us better understand our bodies and therefore use them in a more powerful way in CrossFit.
- [Image]: http://www.tabatatimes.com/wp-content/uploads/2014/08/article_590_yo54.jpg
- kettlebell swings: http://www.tabatatimes.com/improving-your-kettlebell-swing/
- deadlifts: http://www.tabatatimes.com/deadlifting-will-get-laid-will-make-awesome-8-common-deadlift-mistakes/
- [Image]: http://www.tabatatimes.com/wp-content/uploads/2014/08/article_590_142.jpg
- squat clean: http://www.tabatatimes.com/squat-cleans-how-low-can-you-go-2/
- Teaching Yoga by Mark Stephens): http://http://markstephensyoga.com/blog/feet-pada-bandha
- [Image]: http://www.tabatatimes.com/wp-content/uploads/2014/08/DSC_2774.jpg
- Contributor Network: http://www.tabatatimes.com/category/all_posts/columns/contributor-network/
- Mark Alewine: http://mark-alewine.blogspot.com/
- back pain: http://www.tabatatimes.com/ask-the-doc-i-have-lower-back-pain/
- yoga: http://www.tabatatimes.com/10-reasons-why-crossfitters-should-start-practicing-yoga-5282013/
- kettlebell swings,: http://www.tabatatimes.com/improving-your-kettlebell-swing/
Source URL: http://www.tabatatimes.com/yoga-taught-alignment/
Copyright ©2014 Tabata Times unless otherwise noted.
5 rounds of: AMRAP 3:
3 Power Cleans 135/95
9 Air Squats
1 minute rest between rounds. Your score is total rounds + Reps. Pick up where you left off each round.
Matt Chan Update. Very important member of the Denver CrossFit community and the CrossFit community in general! Glad to see he’s ok.