6.10.15 #2postsin1

The post for tonight will contain a breakdown of tonight’s shananagans as well as a review from last nights work. Last night I sat down at my computer and spent several hours typing, finding and sourcing relevant articles and downloading videos for the blog. I then posted the blog and went to sleep, however the majority of the work did not post for some reason, so apologies for the same of a post last night.

So this evening we went from a compound lift to a more complex and technical lift. The clean and jerk. Utilising a hang power clean to ensure our #celticwarriors used a powerful and explosive second pull and to keep practicing the coordination of the split jerk.

Some decent numbers flying about with Sam hitting 100kg for a technical max and Vikki hitting 55kg. It was a pleasure to coach tonight with everything I have been harping on about over the past few week being consistently demonstrated. Tracy who is a relatively experience lifter listening and taking advice to ensure her bar path remains vertical throughout. Awesome work Tracy. Also Richard Coates and Tyler taking every piece of advice and applying it with secure application. I must say though Hannah keating quietly crack on with everything we ask her to and her technique is consistently good. GREAT WORK EVERYONE!!!!!

A) build to a heavy (technical)

Hang power clean and jerk

B) 12min AMRAP

8 T2B

20 lunges

8 single arm DB push press

200m run
Now into yesterday’s post. Please take some time and read the information on the importance of the squat and using belts. 

tonight saw the start of #SQUATOBER and whar a start it was with the first time a while our #celticwarriors had the opportunity to test a 1RM in the back squat. first mention goes to main man Doffy who achieved a new 1RM (with a whopping 182.25kg) without the aid of a belt. This was not the end of the PRs from team Doffy with Mummy Doff Lorna also smashing a PR and Katie Doffy hitting an easy 85kg. Aimee continuing to demonstrate strong barbell skills with an 85kg lift. also Matty and Vix hitting a new PR. 
We also welcome back some of our longest serving #celticwarriors with best of best friends Tom and Gavin as well as new mum Kelly, also Carl Solcomb, Mike Pryor and Jim who jumped straight in as if the hadn’t been away.


As there will be a focus on squatting this month I will be regularly posting on the importance of the squat.
Firstly 8 reasons to SQUAT!!!!

1. Builds Muscle in Your Entire Body

Squats obviously help to build your leg muscles (including your quadriceps, hamstrings, and calves), but they also create an anabolic environment, which promotes body-wide muscle building.
In fact, when done properly, squats are so intense that they trigger the release of testosterone and human growth hormone in your body, which are vital for muscle growth and will also help to improve muscle mass when you train other areas of your body aside from your legs.

So squats can actually help you improve both your upper and lower body strength.
2. Functional Exercise Makes Real-Life Activities Easier

Functional exercises are those that help your body to perform real-life activities, as opposed to simply being able to operate pieces of gym equipment. Squats are one of the best functional exercises out there, as humans have been squatting since the hunter-gatherer days. When you perform squats, you build muscle and help your muscles work more efficiently, as well as promote mobility and balance. All of these benefits translate into your body moving more efficiently in the real world too.
3. Burn More Fat

One of the most time-efficient ways to burn more calories is actually to gain more muscle! For every pound of additional muscle you gain, your body will burn an additional 50-70 calories per day. So, if you gain 10 pounds of muscle, you will automatically burn 500-700 more calories per day than you did before.
4. Maintain Mobility and Balance

Strong legs are crucial for staying mobile as you get older, and squats are phenomenal for increasing leg strength. They also work out your core, stabilizing muscles, which will help you to maintain balance, while also improving the communication between your brain and your muscle groups, which helps prevent falls – which is incidentally the #1 way to prevent bone fractures versus consuming mega-dose calcium supplements and bone drugs.
5. Prevent Injuries

Most athletic injuries involve weak stabilizer muscles, ligaments and connective tissues, which squats help strengthen. They also help prevent injury by improving your flexibility (squats improve the range of motion in your ankles and hips) and balance, as noted above.
6. Boost Your Sports Performance — Jump Higher and Run Faster

Whether you’re a weekend warrior or a mom who chases after a toddler, you’ll be interested to know that studies have linked squatting strength with athletic ability.1 Specifically, squatting helped athletes run faster and jump higher, which is why this exercise is part of virtually every professional athlete’s training program.
7. Tone Your Backside, Abs and Entire Body

Few exercises work as many muscles as the squat, so it’s an excellent multi-purpose activity useful for toning and tightening your behind, abs, and, of course, your legs. Furthermore, squats build your muscles, and these muscles participate in the regulation of glucose and lipid metabolism and insulin sensitivity, helping to protect you against obesity, diabetes and cardiovascular disease.
8. Help with Waste Removal

Squats improve the pumping of body fluids, aiding in removal of waste and delivery of nutrition to all tissues, including organs and glands. They’re also useful for improved movement of feces through your colon and more regular bowel movements.


Also we saw a belt less squat this evening and the below article will hopefully highlight the importance of training with and without a belt.
Should You Wear a Weightlifting Belt? 


There are two major arguments against the use of a belt. Below I go over each, and my response to them.


1. Belts Mess With Motor Learning

The first concern is the belt might inhibit proper motor learning. Many of the best exercises in the gym require a correct pattern of recruitment of the abdominals (including the obliques and transverse abdominals). With beginners, weight belts circumvent their learning of how to “squeeze” their abs tightly and in the right ways during a heavy lift. The belt just takes over.

This issue, however, is pretty easy to get around if you have a good coach or you are paying attention. You should never use a belt in place of proper core work, stabilization, and technical learning. But that should be obvious.


2. Belts Make Your Lower Back Wimpy

The second concern is that wearing a weightlifting belt is going to cause your lower back to be weaker than it would have been without it. Why? Because it will take stress off the back and stress is what drives adaptation.


Let’s think about this for a second. The strongest deadlifters in the world nearly all wear belts all the time in training and competitions. Do you really think they have weak lower backs because of their obsessive use of a belt? Putting on a belt MIGHT lower the amount of stress on the low back by some amount, but that difference is more than made up for by the additional weight you will lift via a boost from internal pressure or even just the psychological boost you get when you feel safer.

 The correlation between those who wear belts and those who are crazy strong is very high.
Nick Horton – Www.Breakingmuscle.com
This does not mean we are saying no to wearing a belt, there is defiantly a time and a place for a belt, but you need to ensure you are training with and without to ensure maximum strength potential is reached, and as evidence from this evening it is clear for you to identify if you are using a belt as a excuse to cover up poor midline stability and abdominal recruitment.
Thanks for reading, increase the peace

Celtic crossfit


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