Call Us: 315-489-7445 | Member Login

Wednesday March 14, 2012

Short article the importance of hip stabilizing strength in injury prevention.  The focus is for runners, but applies even more so to crossiftters, because of the greater range of motion and heavier loads…. (thanks Coach DK)

http://www.runnersworld.com/article/0,7120,s6-241-286–13410-0,00.html

Heavy Upper

Push Press 5-5-5-5-5 

55%,63%, 70%, 77%, 85% of 1RM respectively, each set.

Movement Prep for:

15,12,9,6,3 Rep rounds for time;

  • Power Snatch – 95/65#
  • Burpees
Post 5RM for Push Press and  METCON Time
___________________________________________________________________________________
Nick M. 160#/7:49 Rx
John KB Push Press 8:53 Modified
Heather 95#/ 7:32
Lisa P. Mod / 9:25 Kb
Melissa 60# 9:11
Kimi 85#/8:37
Aaron 135#/ DNF
Sharon 75#/9:24
Seth 145#/8:58 Rx
Danielle 60#/8:37 PC
Jason
Allison 65#/ 9:04
Jeremy 125#/ 9:08
Steve L. 125#/ 8:59
Andy 110#/ 9:58
Lauara M. 115#/ 7:52 Rx
Javier DNF
Larry DNF
Connie 70#/10:27
Scott 125#/ 8:18
David 145#/ 9:44
Yaisa 65#/ 8:36
Reno 145#/ 8:34 Rx
Amy 70#/ 9:09
Katie 70#/ 9:10 45#
DK 125#/Mod
Andi 75#/ 8:38 Rx!!
Aubrey 95#/ 10:40
Zac mod/ 8:50 Mod
Julie 55#/ 8:06 35#
Tracey – Made up her own WOD as usual
Jill 60#/ 8:36
Gina 80#/8:36
Tara 80#9:51
Lynn 70#/8:50
Nicolle 80#/6:51
Bill 115#/ 13:19 65#
1700
Terry 115#/ 7:28
Tara 45#/9:01
Gene 175#/5:59Rx
Tayler
Jesse 125#/8:59
Josh 115#/7:48
Erica
Trish 75#x3/9:10
Laurie 55#/7:50
Natasha 65#x3/11:58 mod
1800
Jeff 125#x3/ 8:44
Jim 125# 6:55
Lish 60#/9:03
Jason 95#/9:38
Wendy 60#/9:00

Leave a Reply

*

captcha

Please enter the CAPTCHA text