Simon admires Steve’s body position on the strict chest to bar pull up
When I first started experimenting with CrossFit my background had been mostly isolation exercises. As far as I was concerned using your hips was cheating. Getting that last bicep curl by leaning back a bit and doing something strange with my legs… Or as we now know it using our hips. My body seemed to do this on it’s own without any direction from my brain, it was like there was an inbuilt method in my genetics kicking in and getting that last rep done.
This was widespread in CrossFit competitions in 2009 – Olympic lifting was basically ‘get it up there anyhow’, kipping handstand push ups had not been invented and a muscle up was done with very little kip in a false grip using mostly biceps then triceps to finish off. Happy days :)… for me.
Then slowly over the next few years people started taking Olympic lifting seriously – getting actual REAL olympic lifting coaches in to teach them and inventing newer, faster ways of doing the bodyweight exercises. The `Hip Revolution`, as I call it, was born.
Everything was about the hips. Ring dips, hspu, muscle ups, olympic lifting of course, no longer could you get away with muscling a 80k snatch to win a Throwdown. CrossFitter’s were shouting ‘hips, hips, hips’ on everything.
Our hips do produce the most power and are essential in Olympic lifting. But this power comes at a cost, just like gas guzzling cars they eat oxygen as fast as a Bugatti sucks down petrol. On the longer conditioning workouts they are going to burn a lot of fuel and you’re going to need the help of the smaller muscles, the old fashioned musclers.
That is why we programme for both at Blackwater. Olympic lifting specialised days refining your technique and explosive speed, strength days with the big lifts like squats and deadlifts and on top of that isolation exercises to keep tendons and joints strong and every muscle ready to take big lactic acid hits.
3 rounds – Move with purpose between exercises, rest 2 mins between rounds.
Strict Press – 10-10-10 – ascending weight. Build to a heavy 10 reps.
DB/KB rows – 10-10-10 each arm
Hand Release Push ups – 15-15-15
Bicep curls – 10-10-10 each arm
15 minute amrap:
10 Wall Balls
15 Air Squats
20 Sit ups
Band arm extensions