Sunday, May 2, 2010

Sunday - 5/2/10

 Dynamic Hips
4, 4, 4, 4 Box Squats (3 second pause on box)
6, 6, 6, 6 Barbell Jumping Squats

90 seconds rest between sets, 5 minute rest between squat work and Tabata

Tabata (20 seconds on, 10 seconds off.  60 seconds between exercises) (8 rounds of each):
Hip thrusts
Quick Jumps
Ice skaters

No Gym WOD
Tabata (8 rounds each):
Hip Thursts
Quick Jumps
Ice Skaters

Getting a great, active warm up before getting such a hip dominate workload is very important (it is always very important to be honest).  The hips tend to be the most commonly tight area of most people, and this stems from being seated for such long periods of time, and from not utilizing a good range of motion (ROM) while moving around and exercising.  Because of this, it s so important to focus on getting the greatest ROM during the movements, and if you find you struggle with getting deep enough on the squat, make sure you take the time to focus on correcting that issue.  Check ROM in your ankles, your knees as well as your hips, focus on spine mobility and core strength.

Check out the Functional Movement Screen (FMS) for a great way to check for imbalances and weknesses in your bodies ability to move.  If you would like to get screeened officially, cintact me and I can get you an appointment with a great PT joint that uses it.

Reember, it's nt just about doing lots of movement, with lots of weight as fast as you can (that is CrossFit OVER simplified), it's about doing all that CORRECTLY.  If you want to be in the best shape of your life, and you want that to last for a very long time, take the time now to make sure your body can perform tha basic movements well.  A 300# back squat means nothing if you perform wrong.

How did the Riding With Courage WOD go?

1 comment:

Anonymous said...


box squats
155, 185, 215, 255

squat jumps
95, 95, 95, 95, 95, 95

8x20sec, 10 sec break-minimum reps
hip thrusts-42 (I think)
speed jumps-39
sit ups-11
ice skaters-30