Word of the Day

17
Jun

Word of the Day

Active Shoulders – In any movement where your arms/shoulders are being used, active shoulders should be engaged. What does that mean? It’s basically resisting in the direction of the force. For instance, when pressing weight overhead, you want to lift your shoulders up as you lockout overhead. In a dip, you want to resist the urge for your shoulders to shrug, and instead push them down. For a deadlift, you’ll want to pull your shoulders back to keep them engaged. *Side note: This doesn’t mean going to the end range of your shoulder…it just means pulling or pushing against the load.

Here are two movements where you can practice the concept of active shoulders.

Press – 1RM
Dip – 1RM

Alternating Tabata
Hollow Hold
Plank

Kristen is one of the regular 6 am'ers now

Kristen is one of the regular 6 am’ers now

34 Responses

  1. Press – 1RM
    up to 90# (matched PR) 95# (F) Fun sharing the bar with you Ang. So strong!

    Dip – 1RM
    weighted on rings up to 35# (KB). 40# (F) Great job on your weighted dips Heidi! Made them look easy.

    Alternating Tabata
    Hollow Hold
    Plank
    (Hollow Hold is tough!)

    Big class this morning! Great tips Patrick.

  2. Hannah

    M+ 400m row+ WU
    Group mobility

    Shoulder press 1RM
    24-45-55-65-70(fail)-67(fail, but very close)

    Dips:
    Last time I worked on dips I made it to the rings but was so shaky I couldn’t do much. Today I made it to the rings steady and even got to start bending at the elbow 🙂

    Alternating tabata:
    Hollow hold
    Plank

    Thanks Patrick!

    And congratulations Heather on your dip!!

  3. Heather S

    Shoulder press WU55 X 3
    65-75-80-85F-85-90(IRM)F

    Ring Dip x 1 PR!!!!!!

    First ever ring dip (actually a bunch of first ever’s on the way to the “real” one). Wouldn’t have happened without Patrick’s great coaching on the progressions. I’m so pumped because June is turning out pretty freakin’ fantastic!!!

    Tabata Hollow Holds and Planks
    (I actually like these – crazy I know 🙂 )

    1. Wow that’s awesome Heather! Congrats I love hearing about all your achievements! I was upstairs getting ready for work and I could hear all the excitement 🙂

    2. Heidi

      I think you liked the Tabata because you were still drunk on the ring dip euphoria. Congrats. Pull ups & ring dips…big month for you. Congrats.

  4. Press x1 up to 82#…no PR
    Dip x1 up to 35#..not sure what my PR is on this. I could have done few more lbs but not 20# more….Kevin….

    Tabata ‘fun’

  5. Laura

    M+ 400m row+ WU
    Group mobility

    Shoulder press 1RM
    35-45-55-65(fail)-60-62
    Kind of disappointed I couldn’t get to 65#, but now I have a goal for next time 😉 Nice to share the bar with Hannah and Natacha!

    Dips:
    Did some mini dips 🙂 I was happily surprised that I was pretty stable on the rings today, and was even able to bend my elbows a bit and straighten back up. Hard to imagine that less than a year ago, I could not hold myself up for even a second!

    Alternating tabata:
    Hollow hold
    Plank

    Thanks Patrick!

  6. Crystal

    Open Gym

    Did yesterday’s wod
    20 Shoot Outs (terrible, even my scaled version)
    20 KBS (scaled to RKBS) 40#
    20 Pistols holding the pole ( have to remember to keep my heel down but I would SO do these better if I had heels on!)
    20 Box Jumps
    20 OH Lunges (held the KB, still can’t do anything over head) 40#
    Time: 9:51
    Overall crazy hard!

  7. Lance

    Open Gym
    Mobility Wux1

    Shoulder Press
    85×5-120×3-135×1-155×1

    21-15-9

    OHS #95
    Burpees
    Power Cleans #95

    Time: 11:37 RX

  8. Blake

    Last Friday’s WOD with Dan & Christine

    15-12-9 reps of:
    OHA @ 95#
    Burpees
    Power Cleans @ 95#
    – Then Run 800m

    13:15 as Rx’d. Not bad, not great. Fun WOD though!

  9. Steph H

    Mob
    400m run
    WU x1

    group wu-mob

    Shoulder press 1RM
    5x 40#
    3x 45#
    2x 55#
    1x 65#
    1x 70#
    1x 75# F
    1x 75#

    Ring Dip skill work

    Alternating Tabata
    -Hollow Hold
    -Plank

  10. Frankie

    400m run + WU
    Group mobility

    Shoulder press 1RM
    85×5
    100×3
    115×2
    130×1
    150×1
    155×1
    165×1(f)

    Dips 1 RM
    just did body weight, shoulder too sore, practiced form

    Alternating tabata:
    Hollow hold
    Plank

  11. Mob
    400m row 1:45 pr
    WU x1

    group wu-mob

    Shoulder press 1RM
    5x 40#
    3x 50#
    3x 55#
    3x 60#
    1x 65#
    1x 66#F
    1x 66#

    Ring Dip skill work- pretty pleased with myself once i got the elbows to stay tucked in

    Alternating Tabata
    -Hollow Hold
    -Plank

  12. Debbie

    Should Press 1RM
    5×35#
    3×45#
    3×55#
    3×65#
    1×70#
    1×75#
    1×80#
    1×85#(f)

    Ring Dip Skill Work

    Alternating Tabata:
    Hollow hold
    Plank

  13. Heidi

    Shoulder Press x 1
    55-60-65-70-75-76.5(F)-75-76.5(F)
    Been stuck at 75# on this lift forever. Shared the bar with Kaitlyn…..whew, she made them look so easy. I had shouder press envy.

    Weighted Ring Dips: 5-10-12.5-15
    First time I’ve done these with weights. Tied the bar bell plates around a rope around my waste.
    Shared the rings with Maria….awesome effort on these Maria. So strong.

    Alternating Tabata Hollow Holds and Planks.

  14. BJ

    Mob
    400m run
    WU x1

    group wu-mob

    Shoulder press 1RM
    5x 45#
    3x 55#
    2x 65#
    1x 75#
    1x 80#
    1x 85# F
    1x 85# (5# pr)

    Ring Dip skill work
    5 second hold with assistance x 2
    5 reps assisted ring dips x 3
    Great coaching tips Kevin!

    Alternating Tabata
    -Hollow Hold
    -Plank

    Cashout- 21/30- 1200m run (to stop sign return)

  15. Did the Tabata WOD at home this morning

    8pm open gym
    Press
    45×5-50×3-60×1-65×1-70x1f(2)-67x1PR

    15-12-9
    OHS @65#
    Burpees
    Power clean
    Then 800m run
    Time: 12:33

    Thanks for woding with me Amanda 🙂 appreciate it

  16. Shoulder press 1 rm
    50×5, 60 x3, 70×2, 80×1, 90X1, 95×1, 100 F.
    Nice sharing the bar witht Christine from Vancouver! Another small but mighty crossfitter 😀

    Ring dips : worked on ring holds with assistance with feet. Feelin the burn

    Tabata hollow hold and plank. Fun.

  17. Janet

    Mob
    400m run
    WU x1

    group wu-mob

    Shoulder press 1RM
    5x 35#
    3x 45
    2x 50
    1x 55
    1x 60
    1x 65

    Ring Dip skill work

    Alternating Tabata
    -Hollow Hold
    -Plank

  18. Annie

    Press – 1RM
    up to 57# .
    Tried 60# 3 times, all fails

    Dip – 1RM
    Assisted hold

    Alternating Tabata
    Hollow Hold
    Plank

  19. 400m run + WU
    Group mobility

    Shoulder press 1RM
    85×3-95×3-105-115(f)-115(f)-105

    Dips 1 RM
    KB 35-40-45-50-53
    WB 20-25

    Alternating tabata:
    Hollow hold
    Plank

  20. Mark D

    MOB + 400m + WU
    Press – 1RM
    65, 85, 95, 105, 115, 125#
    Dip – 1RM
    90# on paralletts, 10sec on rings holding stable x3

    Alternating Tabata
    Hollow Hold
    Plank

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