UnCharted CrossFit

Proud Chest

Chest up or proud chest is a cue used for a lot of squat variations including wall balls. But in the case of wall balls, keeping your torso in the proper position is greatly impacted by the position of the wall ball in each rep. Catching the ball too low or too far forward and the momentum of the ball will pull you right down.

Try to catch the ball right in front or just below your chin with hands slightly under the ball. This will help you maintain good torso position as you drop into the bottom of the squat while also setting you up for the next rep. This position allows your legs to do most of the work rep to rep. This also saves lower back fatigue that comes when athletes have to lean forward on the way down and get their torso upright again to throw the ball upward.

Practice this first in the air squat. A solid full depth air squat with the chest up is the foundation for good wall balls. Once you have that down, work on it with a lighter ball or when throwing to a lower target to get the feel for it under load and cycling reps. This will help you gain gain confidence in the movement and understand how the ball comes back off the wall throw to throw, so you don't catch it too far forward or getting smacked in the face. Like any loaded movement, master the technique before adding more weight or speed.

We hope this helps, and we'll see you at the gym!

‼️Monday Member Highlight‼️

Every CrossFit gym talks about how their gym is more than a gym - it's a Community. And that is so true of CrossFit gyms across the world and the CrossFit community as a whole. And each year, we're blessed with the opportunity to actually see how great our community is!

This Saturday we hosted our annual Back Lot Bout competition, and it simply wouldn't have been possible to pull it off without our amazing members. We are so blessed to have the people that we have in our fitness family at UnCharted CrossFit.
Without this group (and several others not pictured), hosting competitions like the Back Lot Bout just wouldn't be possible. So much goes into hosting a competition and our community pitched in big time. Setting up the gym, athlete registration, judging, moving equipment between workouts, and cleaning up are just a few of the things that have to be done, and that takes a lot of help. These members of our gym took a big chunk out of their weekend to volunteer their time so that our gym and community were represented well while hosting this competition.

We'd also like to acknowledge our members that competed with several competing for the first time. You should all be proud of yourselves!

Our local CrossFit scene is also pretty awesome. Teams brought the energy, the effort, the smiles, and tons of grit. Everyone truly left it all on the floor, and we had some really special moments with teams cheering on their teammates and cheering on fellow competitors. You all really showed what makes CrossFit special. Thank you for attending our event and making it a fun and exciting day!

We'd also like to thank our sponsors and vendors for supporting this event - Thiccboi Apparel, Hero Barbell, Big Mike's Jerky, RBST Gear, Alayne to Wellness, and Dr. Steven Cowser from Back Pain Center.

Thank you, thank you, thank you to these volunteers and everyone else that helped in any way to make this year's Back Lot Bout a success!

📣BACK LOT BOUT WOD ANNOUNCEMENT📣

One more Back Lot Bout workout release before the competition goes down in a few days!

Gotta love a big team chipper with a little bit of everything! Some jumping, barbells and gymnastics, a dash or rowing, and lots of teamwork! 📦🏋🏾‍♀️🤸‍♂️🚣‍♀️🤝

Check out *NSYNCHRO 👍

*Full workout details will be explained during event.