Easy on paper (Tuesday)
Oh yea let make this an easy day NOT.
Example of the proper squat.
The WOD: 4 rounds for time
Run 400 meters.
50 Squats.
Ready GO.
My Time: 14:20
Mix it up (Monday)
I put this together over dinner. I know I am sick thinking up WODs over dinner. Well here it is.
The WOD: Complete as many rounds as possible in 20 Min
5 Burpee.
10 Pull-ups.
15 K2E (Knees to elbows) .
20 Plyo Push-ups.
Ready GO
6 Rounds + 5 burpee, 10 pull-ups, 10 K2E.
Finished 7 rounds in 20:52
Long Run (Sunday)
Some urban Ninjas.
The WOD:
The WOD:
Run 8 Miles. Yes that is 12.8 K. Post times
Ready GO
My Times: Next time I will calibrate my pedometer. I have ran this 8 mile route a few times, and the end point is always the same. Except for today it was .5 miles farther so I have two time to post an 8 mile and 8.5 mile time.
8 mile time 1:03:02/ Split 31:22 first half and 31:40 on the second half.
8.5 mile time 1:08:52
Level II (Friday)
My good friend Rex got his level 2 cert. Congrats Rex your still a BOOT.
The WOD: 5 rounds for time
50 feet Over head dumb bell walking lunge (25 % body weight)
21 Burpee
Ready GO
My Time: 14:37
What about Abs (Thursday)
What about abs. This is a good clip that covers that.
The WOD: For time.
100 OHS (Over Head Squats)
RX weight 95# Men
65# Women
Ready GO
My Time: 15:00
Don't Forget the fundamentals.
The torso’s angle of inclination above
horizontal. As a squat matures this angle
increases. The squat becomes more upright as
the athlete’s strength and neural “connectedness”
to the posterior chain increase. Lower angles of
inclination are created in an attempt to cantilever
away from a weak posterior chain and onto the
quadriceps. While technically correct, the lower
angle is mechanically disadvantaged.
90-A: This is the angle of rotation of the arms,
at the shoulders, past overhead. The lower A is,
the greater the rotation, 90-A, required of the
shoulders to keep the bar in the frontal plane.
The larger 90-A is, the wider the grip required to
allow the shoulders to rotate to keep the bar in
the frontal plane. Ultimately the connectedness/
strength of the posterior chain will determine
the width of the grip, elevation of the squat, and
degree of rotation of the shoulders. Maturity and
quality of the squat is a determinant of all of the
mechanics of the overhead squat.
g: These lines mark horizontal
f: This line defines the frontal plane. It divides the
athlete front half from back half. In the squat (as
with most weightlifting movements) the athlete
endeavors to keep the load in this plane. If a load
deviates substantially from this plane the athlete
has to bring the load back, which in turn pulls the
athlete off balance.
b: This is roughly the position for a back or front
squat.
a: This is the position for the overhead squat.
With perfect stability, movement, and alignment
this position does not increase the moment
about the hip or back. The difference in an
athlete’s strength when squatting here, overhead,
as opposed to position b, the back or front squat,
is a perfect measure of instability in the torso,
legs, or shoulders, and improper line of action in
the shoulders, hips, or legs, and weak or flawed
posture in the squat.
c: This position has the load behind the frontal
plane. It can actually decrease the moment on the
hip and back. As long as balance is maintained the
position is strong.
d: This is a fatal flaw in the overhead squat. Even
slight movement in this direction greatly increases
the moment in the hip and back. Moving in this
direction with even a small load can collapse the
squat like a house of cards.
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