3-3-3-3-3-3-3

Compare to WOD 2.20.08

Setting up

Health/Longevity Bias

1-1-1-1-1-1-1

Some OHS basics we covered were:
Active shoulders, aggressively locking out the elbows, ripping the bar apart, targeting, the valsalva maneuver, controlling the descent with your hip flexors and how to properly bail on the bar.

Any athlete who could not perform weighted Overhead Squats worked on a series of mobility and  awareness drills to bring them closer to the movement.

Jerermy PR’s with 205 lbs.
Unfortunately we didn’t get a shot of the girls literally destroying the floor with their heavy lifts!

The storage room has been cleaned!

First off I just wanted to thank Margie for an excellent presentation on the block system and nutrition fundamentals!  I got a lot of positive feedback from the Foundations Class and we should all look forward to hearing a lot more about nutrition and longevity from our resident expert.

This week’s Foundations homework is to KEEP A FOOD LOG.  For the time being, please focus on being consistent with your log rather then being "perfect" with your intake. Tracking your nutrition can be a very powerful tool in terms of really evaluating what and how much we eat.  On Sunday we will discuss what we learned from the homework and begin to implement the block system.

Please categorize your meals into Proteins/Carbs/Fats so that you can begin to look at meals in terms of hormonal balance.  This is a trial and error period where I don’t expect anyone to be able to categorize all their meals so neatly. Do you best and come ready with questions.

Here is an example of a turkey sandwich broken down into P/C/F:
~1/4 lb. Turkey / 2 slices bread, tomatoes, lettuce / Mayonnaise            Water

Composition notebooks can be purchased at any Duane Reade or CVS for under three dollars.

In this workout you move from each of five stations after a minute.
This is a five-minute round from which a one-minute break is allowed
before repeating.  Today’s FGB is 3 Rounds. The
stations are:

1. Wall-ball: a: 20lb  b: 10lb   10 ft Target
2. Sumo deadlift high-pull: a: 75 lb  b: 45 lb
3. Box Jump: a: 26"  b: 20"
4. Push-press: a:75 lb  b:45 lb
5. Kettlebell Swing: a:16 kg  b:12 kg

The clock does not reset or stop between exercises. On call of
"rotate," the athletes must move to next station immediately for good
score. One point is given for each rep.

Compare to CFSBK FGB 12.23.07.

Heat 1 takes on FGB

Heat 1 takes on the second rest interval.

For time:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

Afterwards we discussed the mechanisms behind the anterior pelvic tilt and did some PNF to demonstrate one way to help increase our squatting range of motion.

Franklin keeps count for Al.

Proprioceptive Neuromuscular Facilitation (PNF)

It’s always best to start at the beginning.