Freda Burnette: I Want to Live Longer
Freda Burnette is a 65-year-old grandmother of 11. She trains at CrossFit Grace in Boiling Springs, South Carolina. Check out her story, it warms the heart! Come see us if you want to be like Freda!
Squats and Hip Dysfunction
Two Common Problems and How to Fix Them
by Robert Camacho, Coach
Movement disorders and motor programming are all the rage in the physio-world these days and that’s a great thing. We’re stepping back and opening our eyes to the entire body as a system, trying to understand the positions and habits that lead to problems, rather than simply treating the joint as a joint and the muscle as a muscle.
The hip is one of the most powerful joints in your body and as such plays a pivotal role in many athletic movements. Dysfunctions of the hip musculature can rob you of your athletic performance and lead to a vast and painful array of injuries. The squat is one of the most basic movement patterns of the hip and yet it is often something people struggle to perform with perfect technique. We’re going to take a look at the two most common dysfunctions at the hip, how they affect your squat, and what you can do to fix them.
Are you doing Murph?
Just wanted to check-in with you really quick today…
This weekend, thousands of athletes will be hitting “Murph” in honor of Lt. Michael Murphy and in observance of Memorial Day (U.S. Holiday).
For time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
This workout was Lt. Murphy’s favorite. He called it “Body Armor” because he always did it wearing his vest. In fact, here are the details according to the CrossFit HQ website:
“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.”
Regardless of your nationality, please take a moment to acknowledge the selflessness and valor displayed by this hero. If you’ve never done this workout, I invite you to try it this weekend with a couple friends. Or join us at Paramount Strength & Conditioning Monday, May 30th at 10am!
Remember: getting “RX” or hitting a huge “PR” isn’t the focus of this workout. It’s all about giving EVERYTHING and putting forth your best effort regardless of your ability level.
If you get a chance, leave a comment and let me know your results. I may not respond to every comment, but I really appreciate it when I hear from you.
—Coach Chris
Tall Med Ball Clean
by Coach Chris Douglas
Here’s a great footwork drill. It’s called the tall med ball clean. Have your Athletes stand into full extension, the idea is to trick them into the bottom position as fast as they can (in other words move the feet and fast elbows). Happy coaching!
Workin’ It!
Workin’ that midline stability!
