Improve your Front squat, check out video drill.
Here’s Some Reading Material on weight Trainning Belts. How to Use it Correctly and it’s main purpose. Please take the time to read the article, it’s amazing how many people think of these belts as a back support by tightening the belts buckle and there protected and in fact.. Not
Lessons In Weight Belts: How And Why To Use Them
Weight belts are an important piece of equipment in your training repertoire. Find out how and why to use them!
by Matt Biss Oct 12, 2012
In the dark corner of my local gym, I recently spied a guy doing sit-ups … while wearing a weight belt. The sight was like a swift punch to the crotch! While it’s not the worst gym offense, or even an incredibly rare event, I realized that many trainees don’t know what a lifting belt does, when to wear one, and why someone should.
Wearing a belt during sit-ups, for example, is actually contrary to the function of the belt. The whole point of a weight belt is to prevent spinal flexion; the whole point of doing a sit-up is to flex your spine by contracting your abs. See the problem here? I’ve also seen people belt up for biceps curls, lat pull-downs, and leg extensions. Clearly, some instruction on this common accessory is needed.
Belt-Ology In Action ///
Most people think that weight belts support the back and can help prevent injury. That’s generally true, but a better understanding of the mechanics will change how many people use their equipment. Even some weight belt manufacturers don’t understand how a belt is supposed to work, which is revealed when they make the back of the belt wider than the front.
To talk about belts, we first have to talk about breathing. Most people are taught to inhale on the eccentric (negative) part of an exercise and to exhale during the concentric (positive). While you should definitely breathe, this isn’t the method that works best when you need to produce a large amount of force. In the everyday world when you need to move something heavy—a couch or an Atlas stone—you take a big breath, push or pull while holding your breath, and only exhale after completing the movement.
We use this technique—known as the Valsalva Maneuver—when we’re performing certain exercises at near-maximal effort. Holding your breath against a closed glottis while increasing you thoracic abdominal pressure braces you, and allows you to lift more weight. You’d never see a powerlifter squatting 600 pounds while slowly breathing out.
When you inhale, pressure increases in your thoracic cavity; this pressure is further increased when you flex your abs. In this regard, the muscles of your abdomen serve chiefly to apply pressure to the anterior side of your spine, attempting to balance the forces produced by the extensors on the backside. In other words, this pressure keeps you from being crushed by the weight when you squat.
The back muscles apply force, position and support to the spine from the back while the abdominal wall and increased abdominal pressure from a deep breath support it from the front. A weight belt’s main function is to add support from the front by increasing abdominal pressure.
Belt It Real Good ///
In a nutshell, a lifting belt provides a wall for your abs to push against. The added force with limited space means increased anterior pressure for the spine, helping to stabilize it. This gives you a more rigid torso with better transmission of force from the hips to the bar, plus a more stable foundation for overhead lifts. The width in the back of the belt has absolutely nothing to do with a belt’s function, as many people think.
Ideally, a belt between three-and-four-inches wide, all the way around, is sufficient. If it’s much smaller than that, it won’t provide much support. If it’s much larger than that, it may not fit well between your ribs and hips. The material should be firm, typically leather/suede or something that won’t stretch.
To Belt Or Not To Belt ///
There is no need to wear a belt all the time. There is a lot of discussion in the fitness community about whether you should wear a belt at all. Some people believe you should only rely on your own abilities to stabilize heavy loads. I don’t intend to delve into that debate here, but I will say two things: first, under a heavy load, a belt can help reduce your odds of getting an orthopedic injury. Second, a belt will definitely aid in lifting performance.
In my opinion, a weight belt is only necessary during near the max attempts on compound lifts, definitely not when you’re on a bicycle. You shouldn’t wear a belt with loads that you can easily support—below 90% of your one rep max on big, barbell lifts.
Wear It Right ///
When wearing the belt, it should be positioned and tightened correctly. Many times I’ve seen lifters move the belt to a more comfortable position under their gut, even though that is contrary to what they’ve learned about belt usage. Obviously, the belt shouldn’t be too loose, although many make the mistake of making it too tight. A belt so tight that you can’t properly contract your abdominal wall will actually work against you. Take a breath (hold it), place the belt in position and brace the abdominal wall. Draw the belt just tight enough to slightly restrict your braced abdominal position to achieve maximum benefit.
Who’s following the “CrossFit Games”? Awesome Athletes! We can Only imagine their hard effort, dedication and sacrifice to be where they are at this moment of the Big Competition “CrossFit Games”, the fittest of the Fit Worldwide taking place NOW!
Check out One of their TEAM EVENTs
600 m run
SHPT X 15
goodmornings X 15
400 m run
Pull ups X 10
dips X 10
200 m run
Mountain Climbers X 10 L/R =1
V ups X 10
100 m run
Mobility 15 Min
Pick 2 areas to work on for 15 min? Concentrate on mobilizing , flossing or smashing upstream or downstream of your personal issues. Please utilize this time for restorative work and not JUST socializing. Partnering up with a “Super Friend” would be awesome!
WOD FOR TIME ( No Cherry Picking)
” Partner SandBagging Brenton “
100 m Buddy Carry (A)
100 m Buddy Carry (B) on the way back
100 m Back Broad Jump (A & B ). Together!!
Every 5 Broad Jumps you MUST do 3 BURPEES “Together”
then A & B Runs with 1 sandbag (Sharing the Load) at the Cone to designated distance ( less than 200 m for #INQUIRING MINDSWANT TOKNOW)
Partner rest together, Partner Works Together… TEAM EFFORT ( penalty of 800 m run Together IF YOU LEAVE YOUR PARTNER BEHIND) which will be added to your final TIME.
LETS HAVE SOME FUN, learn how to communicate and plan out your strategy with your Partner and get a work out.
A Park WOD FYI
Happy 29th Birthday Brandie
1X 600 m run
5 strict pull ups
10 Jumping Split Lunges
10 Russian sit ups
10 Jumping Squats( full extension of the hips)
Strength Strict Press
+ 5# to 1 RM
5 @ 65
5 @ 85
WOD “Brandie 29″ for time
29 cal Row
29 SH2OH 95/135
29 Jelly’s. L/ Lunge + R/Lunge +Goblet Squat. (=_=) =1 X 29
29 Weighted Sit Ups w/Medball 10/14 #( ball touches ground behind head 2 Chest into sit up position
4 min Jump Rope
strict pull Ups
+ 10 New %1RM
5 @ 75
5 @ 85
WOD 3 Rounds for Time
50 DU or 150 S
10 Man makers
30 Sit Ups
Happy 9th Birthday to 1 of the 3 of OUR amazing Daughters that we are Blessed to have! We Love OUR Girls, Happy Birthday Ambrie
400 m Run
10 med ball cleans
10 Mountain Climbers
10 Wrist Rotation 5 L/R
5 internal/ External Shoulder Rotation L/R
2- 2 – 2- 2- 2 -2
Met Con 3 Rounds For Time
10- Clean & Jerk
10 Bar Over Burpees
As a Reminder we have open GYM 7AM for monthly Members Monday Thru Friday
Open Gym During regular Class time is not permitted
Also this SATURDAY Class July 19th Is CANCELLED, HOME WOD will be announced.
200 M Run 3X
10 Step Ups
10 DB Plank Row 5each arm
10 GHD Back Extensions
5 @ 40%
5 @ 50%
WOD FOR TIME
Box Jumps 24/20
*Inbetween Rounds 200 m RUN W/ 20# sandbag