10
May 2012
Just Stand up and Press!
Have you been wondering, “where are the flat benches”? Many of you up until this point in your training careers have spent numerous hours on your backs and asses doing the bench press in an attempt to gain some sort of superior level of fitness. From what I have seen in many of you who have used bench press as a prime movement in your routine, there is a large preponderance of shoulder and arm inflexibility, pain, and injury.
Here at CrossFit Magnitude, we have not totally excluded the bench press as an integral part of our overall conditioning because we don’t believe in it, we just think that pressing while laying down is not the most beneficial to you. Instead of laying down, which you can do all night long, we like to press from a standing position. We like to use the press, push press, push jerk, and split jerk instead. These moves are unique in their ability to develop convertible strength (applicable to almost every single sport as well as everyday life activities), develop proportional strength (enhance strength in the shoulder girdle better than any other movement), increases flexibility (opposite of the bench, which decreases range of motion), works your back, hips, legs, and core (all used to stabilize and aid in every of the lift), protects the rotator cuffs (because these muscles are constantly used in an effort to control and stabilize contrary to a bench which leaves these muscle groups inactive to some degree).
We will continue our efforts each and every day to deliver a programming that is safe, effective, and efficient. Remember, their are two primary reasons that most people end up injured – There is a lack of knowledge in how to perform the movement, and the movement that is trying to be performed is a movement pattern your body is restricted from performing ( you are to inflexible).
Listen to the feedback your body gives you and don’t go beyond your own limitations. And always remember, you are doing this for you, and no one else – LEAVE THE EGO AT HOME!
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- Pat in action!
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- Birthday Boy about to Super Squat
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- Gerry ready for more!
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- Aftermath!
May 11, 2012 WOD
Strength/Skill:
Snatch High Pull 5×4
Conditioning:
7 rounds, for a total working time of:
10 thruster 95/65#
Run 200m
Rest 60 seconds between each round
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