5 Rounds for Time:
400m Run
25 Squats (Full ROM or Range of Motion emphasis)
25 Good Mornings (45#/33# or Green Band/Blue Band Good Mornings)
Results
View this photo
View this photo
And they’re off!
Today’s WOD was primarily about squat therapy. The emphasis was on achieving full depth (hip below knee) with a tight core and maintaining your lumbar curve to full hip extension at the top. Using the hands to “reach for the sky” meant you had to open your hips to do it correctly. Bending over and touching out in front of you doesn’t cut it; if you reach high then the hips open. Training the hips to forcefully open (extension) from the closed position (flexion) means learning to use them to generate power. For those who are new, get used to the concept of using your hips to generate power.
One other topic is the warm-up. Here are our observations and our asks of each of you:
Everyone is starting to really get better at coming in, checking the whiteboard for the warm-up and attacking it. Keep up that trend! The warm-up is vital to prepping the body for the workout that is awaiting. Some of you require more than others to get loose so use the time to hit other areas that may be tight, stiff, or sore. If you are done and notice someone newer who isn’t sure what to do then offer a helping hand or explanation. We will be pushing to keep everyone moving and on pace to get started on time. We will also be spending time with each of you (some longer than others) to give cues and corrections during the warm-up to make you better. Take those cues and practice so that it transfers to the movement when you are doing it under a load or for time. It’s the perfect time to learn and refine a movement and build muscle memory (at least prior to your brain shutting down during the WOD). Most importantly understand that the warm-up prevents injury as well as reinforces technique. Last but not least, please limit the socializing to after the WOD so that everyone can benefit from coaching. When we are all ready to go at the same time it’s much easier to yell “3-2-1 Go” and everyone can grip it and rip it!
Notes:
Pat today ripped off a completely impressive 5k row of 17:30! For reference on Concept 2’s Online Rankings site in his age bracket (40-49) he would be tied for 40th in the world for the 2010 season in the heavyweight division. That is better than the 90th percentile! I want to row like Pat!
The NW Regionals WOD’s have been released (2 unannounced for the individual’s events on Sunday).
Watch Iceland Annie utterly dominate the European Regionals [wmv] [mov] (she placed 1st and last year in the Games was 11th overall and would have been higher but had not yet learned muscle-ups)