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Friday, November 14, 2014

Erik 11:23am
Is your Belt hurting your Midline?

I wanted to touch a little bit on belts.  We had a discussion in my Level 2 last weekend about the overuse of the weightlifting belt.   I also had the discussion with our barbell class about the use of belts.  The one common factor: We overuse belts!

A belt is a safety net; a comfort zone but is it doing you any good?  Should you need a belt for a lift that is 50 or 60% of your max or are you covering up a weakness in your midline?  Most athletes do not need belts in metcons or any percentages that are not close to their maxes (10% range).  All we are doing is covering up a weakness.

Lets look at two squats: OHS and Front Squat.  Both of those movements require a strong midline and midline stabilization but how are you going to build that strength up when you have a belt on for 50% of your max?  The best core/midline exercises are the 9 foundational movements of CrossFit because every movement we do is core to extremity meaning it starts with a good midline. No amount of situps, ghd or supermans will do what an OHS will do for you midline.  

In conclusion, rethink going to grab that belt when you see a metcon with OHS  or deadlifts in it.  Give it a month and see how much stronger your midline is.  Happy WODing Salvo Athletes!

Wednesday, May 28, 2014

Erik 8:48pm
Why Trying to RX is hurting you.

Hey Athletes, we have touched on this subject before in a few classes but I wanted to show some science behind the madness.  In today’s WOD (10 PP, 20 Dips, 10) the dips were a difficult movement for many, also many did not complete ROM or took too much time to complete reps.  So here comes the science on why trying to RX a WOD is actually hurting your performance.

Let’s take a look at a few formulas first.  CrossFit is about increasing Work and Increasing Power.  These are very important to success in anything we do.  First, Power=Work/Time. Now let’s look at work.  Work=force(f) x Distance (d).  Break it down even more Force= Mass(m) x Acceleration(a).  Break it down even more and Acceleration=(speed  at end – speed at start)/time.    

Acceleration is what we will take on first.  Let’s take the ring dip as an example.  To make things simple the mass will be a 200lb man.  If we are trying to RX a ring dip we must hit proper ROM(range of motion) from the top of the dip to the bottom of the dip.  As many of us do, myself included, ring dips get tough and it takes us a long time to move our body from top to bottom to back up to top.  When we increase time we decrease our acceleration.  
Now, take that example and move it to Force.  Force=ma.  When we start decreasing our acceleration, we are decreasing our force.  Keeping with that same example, we have now decreased our force and Work= F x D.  With decreasing our Force we decrease our work.  Finishing out the equations, if we decrease our work, and Power=work/time, we are decreasing our power because our work input is lower.

I know there was a lot of math/science going on there but sometimes it helps to look at it from a different view than just RX a workout.  Here are my final thoughts on this subject.  Next time you are thinking about RXing a WOD, chat with a coach first and take his/her advice.  We do not tell you to change weights/scale a movement just for fun.  We do it for your benefit so you can succeed and becoming the athlete you want to become.  Two letters after your score are not the important in the big scheme of CrossFit, you will reach that point by increasing your WORK and increasing your POWER and that does not always come by RXing a WOD.  Scaling can be extremely beneficial.  I will go into why scaling too much is just as bad as trying to RX a WOD a little later.  

I hope everyone understands and this is no way an attack on any athlete, it’s just SCIENCE!!!!

Friday, April 11, 2014

Hector 1:46pm

Hello all Salvo athletes!!
I wanted to chat with you with you a bit on the Snatch lift. We had a short 4min AMRAP on Snatches and what I saw was a movement that needs a lot more attention. We are working far too hard than we have too to achieve this movement. I would love to write about every little detail that I observed and tell you how to fix it, but let’s just tackle a couple of the average problems.  

The Snatch is built on 3 Pulls.  

1st Pull:  
I hope everyone knows the setup position for a Snatch, if you do not, come see immediately.  Notice the diagram below, from 1 to 2, consists of your 1st Pull. This pull should be a slower more controlled pull. Drive through the heels while bending at the knees. Back position should never change, always maintain the lumbar curve.  
2nd Pull:  
This will be the most important pull of the Snatch. This is where all of your acceleration will be generated, and this is also where I see the biggest faults. The 2nd pull should begin around the top of the knee, it will vary depending  on the body of the athlete. This pull should be very violent and vigrous ouburst of power all steming from the hips and hamstrings. You should be scraping your thighs throught the whole pull, while not bending the arms. When your hips are fully extended, the bar should be right inside the hip crease. Please take note of what we don’t want to see, and that is an early pull. With an early pull, you are now counting on your shoulders and back to accelerate the weight, and I will tell you right now that your shoudlers and back are not stronger than your hips. So what I am getting at here is “NO EARLY PULL, AND PULL UNTIL HIPS ARE OPEN”…capish?

3rd Pull: Unlike the 2nd pull of the Snatch which was your last chance to apply acceleration to the bar. The 3rd pull will involve you pulling yourself under the bar, which we call “Turnover”. The 3rd pull does not actively involve you pulling through the arms. Your feet must leave the floor to allow you to pull yourself down. This is why you constantly hear coaches say that you must “start in jump stance and finish the movement in squat stance”. If your feet do not leave the floor, than will cause you to pull up on the bar, instead of you going down…make sense? Great!


Keep in mind that the 3rd pull in this movement illustrates an Olympic Snatch, which we know as “Squat Snatch”. If we are not requiring a Squat Snatch, it still involves the same pull under; it’s just that the depth in which you have to go under the bar decreases, but still the same concept.

Next time you come around to Snatches, slow down and decrease the weight in order for you to improve on this movement. Work on your technique, then speed, then and only then can we begin to add more weight. I have interrupted many of your WODS to help you improve your form, and I Thank You for stopping and listening to me. Don’t hesitate to ask any of the coaches for help, even if it means you have to record a slower time or score at the end. Remember, we are here to train.

Happy Snatches!!
Coach Hector Silva

Thursday, April 03, 2014

Mark F 2:17pm
I would like you all to go to the link below and read this article. It goes well with Coach Staceys blog below.
Salvos strength and condition program, as well as the skills training is integral to how you excel with your current fitness goals. You must always keep working on your weakness, while kicking ass at your strengths.