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
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.
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!!
Thanks Hannah – kinda made me a bit cheerful 🙂
Shoulder Press 1RM
175#
Ring Dip 1RM
100#
tabata
Hollow hold
Plank
What? 100# ring dip?! No…
Yup – it was ridiculous AND impressive!!
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 🙂 )
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 🙂
Yahoo! Congrats on your ring dip, Heather!!
Congrats!
Thanks everyone!
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.
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’
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!
Shoulder Press
85×5
105×3
120×2
135×1
155×1
162×1
170×1 PR
Ring Dips
20×3
30×2
40×1
50×1
65×1
75×3 PR
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!
We talked about heels yesterday! Not good even when there is a pole involved! Good job on the WOD by the way 🙂
Ahahaha! I squat fantastic in them though. 😉
Wod 15-12-9
OHS/burpees/HPC 95 lbs finish with 800m run.
13:58.
Christine’s idea. Fun wod.
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
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!
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
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
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
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
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.
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)
Nice PR and heavy press BJ!
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
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.
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
Press – 1RM
up to 57# .
Tried 60# 3 times, all fails
Dip – 1RM
Assisted hold
Alternating Tabata
Hollow Hold
Plank
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
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