Wine Country CrossFit

You and your Thoracic Spine. It can be a tough relationship! What is it? Well, here’s a great diagram:

You should notice a few things. First off, your Thoracic Spine encompasses A LOT of your whole spine – 12 T-vertebrae vs. 7 cervical, 5 lumbar and your sacrum. Also, notice what body parts are directly to the left and right of your T-Spine – your shoulders!!

So, with something that is SUCH a large part of your trunk, and also supports your upper limbs, doesn’t it make sense to pay special attention to it on a regular basis? We try to help you with that by showing you how to mobilize your T-Spine using two taped-up lacrosse balls and/or foam rollers, and EVERY PERSON who does this mobility piece feels so much more open in their back and shoulders after the agony of the movement. It is SO beneficial, and really worth your while to do as part of your mobility before your workout.

Want more convincing? This really valuable post from Kelly Starrett’s ww.mobilitywod.com does a great job of delving even more deeply into the details of WHY mobility in your T-Spine is so important and HOW you can address it! Think of this when you are holding your bar in position for your back squat and  pushing that weight overhead in your shoulder press.

Enjoy!

-Emilie

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Tuesday’s Workout

High Bar Back Squat – Work up to 75-85% of your 1 RM*, then perform 5 sets of 5 reps at that weight – rest 1 minute between sets

Shoulder Press – Work up to 75-85% of your 1 RM*, then perform 5 sets of 5 reps at that weight – rest 1 minute between sets

*Weight should be enough that the last rep of 5 is difficult each time, and REALLY hard to complete for the last set. If you were here last week and were able to complete all 5 reps of all 5 sets with no difficulty, add 5-10# for your Back Squat, and 2.5-5# to your Shoulder Press. (See 1/8 for previous 1 RM)

GHD** Back Extensions – 3 Sets of 10 to 20 reps

**Sub anchored back extensions or super mans

OPTIONAL Cash-Out –

10-9-8-7-6-5-4-3-2-1
Walking Lunges w/ Plate Overhead (number = per side, weight = 45/25)
Good-Mornings with Plate at Chest