Monday, November 30, 2009
For time complete the following exercises using this repetition scheme:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Speed ladder: High knees (one foot in each ring)
Kettlebell/Dumbbell Clean and Press (women: 25lbs/men 36lbs)
Wednesday, November 18, 2009
Post time in comment section.
Monday, November 16, 2009
1. The Deadlift Works More Muscle
The deadlift works all major muscles of the lower body (hips, quads, hamstrings, calves and glutes), the core (abdominals, lower back, obliques), the upper back muscles (lats, traps), arms (biceps, triceps and forearms). The squat mainly targets the lower body.
2. Minimum equipment is needed
With the deadlift all you need is a bar, plates, some chalk or weightlifting belt. So its great if you have limited space. The squat, you need a power rack which when combined with things you need for a deadlift it can be crazy expensive.
3. Core Stability
Here the squat and deadlift can be very simliar so not much to discuss here.
Deadlift, you don't need a spotter, you can either lift it or you can't. With the squat, once you start to put up so real weight you have to have a spotter and we all know how hard they are to come by.
5. Grip Strength
Grip strength is a necessity both in sport and the real world setting. Have you ever hear someone say, "I'm strong enough to lift the weight but my grip gave out" or older people complain they cannot open a jar of jelly?
6. Real life application
As I said in my opening paragraph, in the real world,strength and power begin from the ground up. People are more likely to pick objects off the ground than to have it all ready place upon their back. This can be seen when a mother picks her child up from the ground and onto her hip to a weight lifter performing a clean and jerk.
Kettlebell (KB) or Dumbbell (DB) Overhead Squat 5x1
Men (53 lbs)/ Women (36 lbs)
100, 80, 60, 40, 20 reps of:
Jump Rope or Squat thruster
Sit-ups (your choice of sit-ups; no crunches)
Post your time in the comments section.
Friday, November 13, 2009
Monday, November 2, 2009
There are seven primary movements that serve as the foundation for most movements we perform in life and sport. These movements were necessary for our ancestors to survive, prior to modern times. Anyone, who could not perform these patterns would have a limited chance of surviving in the wild. Fortunately, we have come a long way from having to hunt and gather our food but we still need to be able to perform these basic movement patterns in order to enjoy a higher quality of life with as little pain as possible.
- Twist (rotation of the spine and hips)
- Pull (ex. pull-up)
- Push (ex. push-up or putting groceries in high cabinet)
- Gait (craw, walk, jog, sprint)
Most healthy people should be able to perform these movement patterns with just their body weight unless a injury has occurred. If you can already perform these movements with body weight the next progression is to add weight or seek out advance exercises.
Benefits of Primal Movement Training
- Development of bio-mechancially sound general motor patterns (meaning you can move efficiently in many directions).
- Prevention of orthopedic injury through improved static and dynamic postural engram programming.
- Increased ability to focus of task or game strategy due to freedom from the physical body (your not a slave to pain or decrease range of motion throughout the body).
- You have a greater opportunity to maximize your potential in sport and everyday life.
WOD (Workout Of The Day)
For 20 minutes complete as many sets as possible of:
400 meter run (.25 miles on a treadmill)
Note the number of pull/chin-ups for each round.