Blog Archive

Written by flowering apprentice Ali Paton.  Some of her thoughts on study material for the upcoming anatomy test.

So we hear all the time in classes that we need to “use our hips,” that our athletic prowess depends on how well we can harness the power of this complex anatomical structure.  That if Yoda did CrossFit he’s be telling us that great things are bestowed upon those athletes who master this gyrating, articulation of the pelvis and femur.  Our body’s transition area between the spine and our lower extremities.

But what exactly does this mean and perhaps of more relevance, why is this so important in CrossFit?

Perhaps it’s easiest to answer this question by flipping it on it’s head and analysing what occurs when the hip is restricted from doing what it’s designed to do which is to support the weight of the body both statically and dynamically.

If you think of your pelvis like a bucket of water ideally you want it in a neutral position eg no water tipping out of it.  This bucket has to support your trunk, arms and head while you are stationary, on two feet, eg in a closed chain position or when you are running or doing pistol squats and therefore on one leg in an open chain stance. If your hamstrings are tight this can throw your pelvis into a posterior tilt (think the bucket tilted backwards and water tipping out) and reduces your ability to flex fully at the hip.  So if your head goes back during a deadlift, row or squat the chances are this is your problem as tilting your head back literally cuts your hamstrings some slack.  In this scenario you need to get mobilising and attack those hamstrings with a foam roller!

On the flip side, during hip extension eg when your hip is fully open and maximum explosive power can be garnered, your glute max are the primary muscles you want engaged and doing the work.  If your hip is even remotely flexed (eg in an anterior tilt, think water flowing out the front of the bucket) say by as little as 35 degrees, your hamstrings kick in and take over the show.  Your glute max plays a roll in external rotation too so again if you suffer from the old Elvis, knees falling in during a squat move, then get on the GHD and switch on those big powerful glutes prior to any lifts.

Considering how much we squat in Cross Fit in terms of both load and reps, it’s pretty important for you to figure out what’s going on with this joint and remedy any issues as best you can as soon as possible.

Check this link out for more midline stabilization chat.

Reference  The hip is essential to elite performance. Dan Hollingsworth explains how this complex joint works.  http://journal.crossfit.com/2010/11/the-athletic-hip.tpl

Tuesday’s Workout:

Warm Up: Hip Mobility and Calves

Today will be a series of tests. Workout #1 will begin at :15 min past the hour. Coaches start the clock at this time.

Workout #1) 75 WallBalls (20/14 lbs)

Workout #2) Begins at 10 minutes (:25 min past the hour) – AMRAP Double Unders in 10 minutes.

Workout #3) Begins at 25 minutes (:40 min past the hour) – 100 KB Swings (black/red) – 25 sit ups every time you have to put it down.

Spend the rest of the class in a group stretch. Quads and hip flexors. Banded shoulder stretches etc…

Leaderboard is Workout numba 2.

Apologies to the morning crew for the late post. Bad Sheppy! Bad! You can all smack my nose with the newspaper if you want.

Hugs and Kisses,

House of Shpherd

Ana ‘Fancypants’ has been a staple of this joint for many years now. But her reign as CrossFit Vancouver’s sexiest little number is about to take a new turn.

Ana is moving back to her native Brazil next month to open her own CrossFit gym in her hometown.

It’s a bitter-sweet experience for this community. We wish her the best of luck as she spreads her Fancypants wings toward the next chapter of her life, but we will miss her dearly. It really feels like a piece of our family is being ripped off.

I asked around to find out what people will miss most about Ana.

“You mean, besides her bum?” asked the Donkey. “Um, I’ll miss Sheppy fondling her during the 11 am class,” he added.

T-Bear rang in with, “Ana, leave a pair of those fancypants for the wall.”

Meagan ‘Mini Pussy,’ one of Ana’s clients said: “Ana started out as my coach and soon became a great friend. I will miss walking into the gym and being greeted with smiles, hugs, kisses, and, of course, the fanciest pants.”

Marlaena added: “You’ve been my training partner, my partner in crime, and you’ce become one of my closest friends. I’ll miss you a ton and wish you all the best.”

Charlie Palmer summed it up: “She’s built like a hot rod. But she is also very kind hearted…just overall she’s a sweetheart.

If there’s something you want to say to Ana before she leaves, or you just want to join in for a great Going Away celebration and Christmas Party, come out next Saturday (December 8th) to the Academic on West Broadway. The coaches and Ana will arrive at 10 pm.

ACADEMIC

Monday’s Workout:

Warm Up: Prep for Workout #1

Workout #1 – 800 m Run

This will be the leaderboard for today.

Tech: Clean and Jerk

Workout #2 – 10 Minute Mash Up

Odd number minute – 3 Squat Clean and Jerks (70% of 1RM)
Even number minute – 12 Burpees

Fire breathers and endeavouring baby dragons should do 80% of 1RM and 15 burpees.

Successful completion of this workout will require execution and being steadfast and vigilant in your resolve.

Bigger classes can alternate starting movements.

I always say if the worst and best thing you do to yourself everyday is at CrossFit Vancouver then you probably have a good life.

Mucho Amore,

The House of Sheppy

Audrey Tannant Business Development Manager Crossfit Vancouver / Madlab School of Fitness

Sent with grammatical, autocorrect, and spelling mistakes from my iPhone