23 September 2014

I would like to start off by congratulating all of you that showed up yesterday and absolutely KILLED that WOD! You guys did an amazing job. I challenged all of you to pick weights that would allow you to finish in under 10 minutes and EVERYONE finished in under 8! Way to keep the intensity up. I would also like to give a shout out to my 8am workhorse Mean Jean for coming in an running even though she absolutely haaaates to run, proda you Jean!

 

Ok enough of the lovey dovey stuff and on to our next installment of Mobility Week. Once again we will be focusing on our hips again today because you will see some heavy back squatting during our strength portion today. I saw lots of good progress and I will give you guys another tool that you can use at home to open up those hips. Todays exercise is called

 

Single leg flexion with an external rotation bias

 

I know that is a pretty long, confusing sounding name but it is actually a pretty simple mobilization technique. This will help us get to the bottom of our squat, increase our hip flexion and external rotation (i.e. driving our knees out) and it can also be used as a tool to help alleviate some lower back and hip pain. This one has it all! Please take two minutes to watch the video and if you have 4 minutes to spare during your day I would definitely encourage you to try this out! Lastly on the mobility front, as I mentioned yesterday you should try to get your hands on a lacrosse ball for some of our mobilizations later on this week. I would suggest getting at least one but three would be ideal.

 

Onto todays WOD! We will be testing your Overhead Press strength so again I urge you to be smart while choosing your weights. I would like all of you to try to keep working for at least 10 minutes. So with no further ado....

 

Strength- Back Squat

 

WOD- the timer will go off every 2 minutes

 

0:00-2:00

10 V-ups

4 Strict Press (95/65)

2:00-4:00

10 V-ups

6 Strict Press

4:00-6:00

10 V-ups

8 Strict press....

We will add 2 strict presses every 2 minutes. If you finish your V-ups and Strict Presses within your 2 minutes then you get to rest. Your score will be your last FULL round of strict presses + any additional reps that you complete. SEE YOU ALL AT THE BOX!

 

 

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Email Us
50 Main St
PO Box 146
Cortland, NY 13045
(607) 299-4926
Open Hours:
Mon-Fri- 5:30am-10:00am, 4:30pm-7:30pm
Sat.- 8:00am-11:00am