Friday, August 26, 2011

Posted by on Aug 25, 2011 in WOD | 5 comments

Warm Up

:15 min – Mobilize it all

:30 min – WOD
Squat Cleans (135, 95)
200 Meter Run

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  1. I’m not going to be getting enough sleep to make it in.

  2. When you take a look at this video, pay attention to what he’s saying around 4:40 on…. bar crashing on colar bone region is likely one of two things, or a combo…. weight’s pretty light for movement, or elbows need to be faster…. I, along with many of us, need to increase our elbow speed DRAMATICALLY…. we’ll have some drills to help with this.

  3. Word of the day: salient. As in Salient athlete, salient movement, salient athlete, or salient athlete.

    The girl was f-ing jacked. Kind of scary in a rip your arms off and beat you with them kind of way.

  4. To add to the goodies already pointed out in the video by Mike:

    “So if you don’t have a good Air Squat, you need to work on that. If you need the flexibility for the good Air Squat, get that done before you beat your head against the wall trying to do this (Front Squat/Squat Clean).” – Jon @ 1:57

    I’ve tried not to sound ‘preachy’ here, so please don’t take it that way….just something I noticed and wanted to point out to everyone 🙂

    Assuming you can squat all the way to the bottom (back straight, weight on heels, below parallel, knees out/tracking over feet), the last piece of the puzzle for a good Air Squat is ankle mobility (ie – dorsiflexion). If your knees can’t get out past your toes far enough, then your butt has to go too far out & back, which means your torso has to lean too far forward to keep you balanced. Pause the video at 2:40 and check out her Front Squat – her torso is almost upright. This happens because her ankle flexibility allows her knees to come forward (BUT, keeping the weight on her heels) which allows her to bring her hips forward towards her ankles. This combination of ankle flexibility and hips forward allows her torso to remain as upright as it is, which translates to more balance & power. Ask yourself, can your Air Squat look like that? If it can’t, then your Air Squat needs some some attention.

    Takehome note: work on improving dorsiflexion and your Air Squats will greatly improve, and as a by-product, so will your Front Squats and Overhead Squats.

  5. WOD – 21:49 @ RX’D

    Did this on May 20 in 24:53 so I am happy with today’s effort.