W.O.D. 6.6.10

Take 20 minutes to get to your 1RM
Good Morning

12 x 2 Banded Shoulder Press

Good Morning (as defined in WIKIPEDIA):
The movement of the Good Morning exercise resembles bowing to greet someone "good morning". It involves the hamstrings but is primarily used to strengthen the lower back.

The degree of knee bend used will change the focus. Keeping the legs nearly straight involves the hamstrings most.

The good-morning is an essential exercise in the Westside Barbell method and is often trained to near limit maximums. Developing strength in the lift aids in the recovery of a "bad" squat, reducing the risk of injury. Properly applied, it can also strengthen an individual's deadlift; for this reason, it is a key exercise in the conjugate method of training this lift.

In Olympic weightlifting, the good-morning is used as the most efficient assistance exercise to train the second phase of the clean or snatch pull and bases of squat positions in snatch drops and clean squat positions. In this variation, the lifter will descend, reverse direction, and accelerate the ascent, rising up onto the toes at the conclusion of the lift. This mimics the rapid hip extension and subsequent toe-rise during the clean and jerk or snatch.

Community Notes:
There will be no CFKids class today at 11:00AM.


"Desire is the starting point of all achievement, not a hope, not a wish, but a keen pulsating desire, which transcends everything."
-Napolean Hill

Kim G: 83
Todd: 215
Steph V: 155
Annette: 80
Tim H: 115
Grans: 125
Donkey: 85
Brian U: 135


Jason Lyons said...

Just when you think your hands could no longer blister, row a 10k. I have 6 new blisters in my first and second knuckles.

T Buzby said...

How was the time?

Jason Lyons said...

The time was not that good but I was happy with it. I was shooting for sub 45 since it was my first time and I had no idea how to pace and I did that. I finished at 44:06. There is a D1 female rower at Lulu and she said that she can hold a 1:58 pace for 10k, my pace was 2:12 so I have a ways to go.

Tim G said...

Are you thinking about competing somewhere (CRASH-B) ?