Monthly Archives: November 2013

11-30

Back to the regular Saturday schedule for tomorrow, class at 8:30!!


11-28

One class tomorrow at 8:00 am! Come on in for the team WOD! It’ll be fun!


11-27 WOD

Buy in…
2x
5 Bar Complexes
5 FR Lunges on ea leg

Skill/Strength…
10 Minutes to work on Clean and Jerk.

WOD…
15x
2 Pwr Clean and Jerk (135/95)
10 Wall Balls (20/14) (10’/9′)
* We will have a cap on this.
Cash Out…
Easy 500 Meter Row
Spend Some time rolling calves and Achilles


11-26 WOD

Buy in…
3x
10 Russian Swings
10 Goblet Squats
10 Push Ups

WOD…
EMO2M for 30 Min
1st set – Squats (we’ll discuss options at the box)
2nd set – 15-25 Push Ups
3rd set – 50 Double Unders or 45 seconds trying

Cash Out…
2:00 Plank
Ball On pec and shoulders

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11-25 WOD

Buy in…
3x
5 BTN Press
5 FR Press
5 Push Press
5 Push Jerk

Skill/Strength…
Quick WOD review… Talk about movements

Conditioning…
3x
On a 5:00 Clock
50 Cal Row
25 STO (75/55)
AMRAP Pull Ups
* Rest 5 Minutes
* Score is least amount of Pull Ups. We are also going to cap the Pull Ups at 25. In turn, the best possible score will be 25.

Cash Out…
Get together as a class and do a group stretch.

Courtesy of Verve…

Weight belts: What’s up with that? Through the beautiful eyes of Courtney Shepherd
With the Turkey Challenge Competition quickly approaching I thought I’d bring up the idea of using weight belts. The following is a question that popped up in my inbox:
“Personally, I’m never clear on when to choose to wear a weight belt. Some times I hear that you never should, so that as you increase in weight you are making everything in your body strong enough to lift. Some times I hear that you should only if you already have back problems, etc. Sometimes I hear that it always helps you lift heavier and so it’s a good thing. I wouldn’t mind having a take on the issue by one of the Verve trainers.”
First let’s address what a weight belt is NOT: a weight belt is not worn to secure our back and it is not worn if we have an injured back in an attempt to make sure it doesn’t hurt or get injured further. “A weight belt’s main function is to add support from the front by increasing abdominal pressure. . . a lifting belt provides a wall for your abs to push against.” A pretty enticing statement, might mean more if I also tell you how a weigh belt works: “When you need to move something heavy you take a big breath, push or pull while holding your breath, and only exhale after completing the movement. This technique—known as the Valsalva Maneuver — is used when performing certain exercises at near-maximal effort. Holding your breath against a closed glottis while increasing your thoracic abdominal pressure braces you, and allows you to lift more weight. You’d never see a powerlifter squatting 600 pounds while slowly breathing out. When you inhale, pressure increases in your thoracic cavity; this pressure is further increased when you flex your abs. In this regard, the muscles of your abdomen serve chiefly to apply pressure to the anterior side of your spine, attempting to balance the forces produced by the extensors on the backside. In other words, this pressure keeps you from being crushed by the weight when you squat. The back muscles apply force, position and support to the spine from the back while the abdominal wall and increased abdominal pressure from a deep breath support it from the front. A weight belt’s main function is to add support from the front by increasing abdominal pressure.”
So a weight belt is there to aid with support that we already get from our core muscles. Which brings up the next point of when, then, do I wear a belt? Answering this question personally I do not wear a belt unless I am working in the 85-90% or greater range of my 1 RM. Reason being I do not need the reminder of a weight belt at lighter weights to maintain a stabilized core. In the same article quoted above it states by the author, “In my opinion, a weight belt is only necessary during near the max attempts on compound lifts. You shouldn’t wear a belt with loads that you can easily support—below 90% of your one rep max on big, barbell lifts.” A weight belt is a tool in our tool box. Not one to be overly relied on or used in replacement of our own amazing core. Like any other tool, when used appropriately, it can aid in our quest for big gains.

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11-22 WOD

Buy in…

9-6-3
KB Thruster
One Arm Swing

WOD…
Open Wod 11.5
20 Min AMRAP
5 Power Cleans (145/100)
10 TTB
15 Wall Balls (20/14) (10’/9′)

Cash Out…
15 Supermans
30 Second arm bar (lighter)
Ball on hammy

“Hear this too: You may get away with poor form at first, but poor mechanics—whether rounding your shoulders in a deadlift or slumping in your computer chair—will ultimately come down hard in the form of pain and injury.”

Excerpt From: Kelly Starrett & Glen Cordoza. “Becoming a Supple Leopard.” Victory Belt Publishing. iBooks.
This material may be protected by copyright.

Check out this book on the iBooks Store: https://itunes.apple.com/WebObjects/MZStore.woa/wa/viewBook?id=637649070


11-21

Buy in…
3x
15 Jumping Jacks
10 PVC OHS

Conditioning…
4x
On a 4 Min Clock
50 Meter Farmer Carry (106/70)
40 Russian Swings (53/35)
AMRAP of Double Unders
Rest 4 Min

Cash Out…
3 Down and back runs (easy)
Couch Stretch
Arm Bars