CrossFit Workout of the Day Wednesday, October 3rd, 2007 5 Rounds of: Max ring push ups in 1 minute 1 min rest Max ring dips in 1 minute 1 min rest Workout Descriptin: Keep running total of push ups and dips. At the point of muscle failure, maintain a static up position for remainder of minute in both push ups and dips. Post your total number to the CrossFit forum. Tuesday, October 2nd, 2007 4 Rounds for time. 25 Kettle Bell Swings (50 lbs.) 25 Pull Ups 50 Yard Swim Workout Descriptin: Kettle Bell swings, followed by Pull Ups, followed by swim. Sub 100 meter row for swim. 5 Rounds for time of: 10 Sumo Deadlift High Pull (75 lbs.) 15 Kettle Bell Swings (50 lbs.) 20 Box Jumps (20″ box) 25 Squats Run 400 Meters Workout Description: Move through each exercise as quickly as possible before moving on to the next. Sunday, September 30th, 2007 Rest day. Six Mile Off-Road Run Workout Description: Post your time to the CrossFit Forum.Friday, September 28th, 2007 Dead Hang Pull Up Ladder Run 1 Mile Thursday, September 27th, 2007
How to Improve Thoracic Spine Mobility By now, you should be convinced that attaining and maintaining mobility in your thoracic spine is a good idea for many reasons. Kyphosis of the thoracic spine is a virtual epidemic (just take a look around at everyone the next time you’re in a coffee shop or classroom – rounded backs abound) and everyone at some time or another has felt a little twinge of shoulder pain when doing a particularly adamant set of pull-ups. Before you start with the exercises, let’s first figure out the extent of your thoracic immobility. The industry standardized way of determination is a simple one: Lie down on the floor, back flat against it.Your knees should be up with your feet and glutes flat on the floor.Lock your elbows and bring your arms directly overhead, attempting to touch your wrists to the ground above your head.Make sure to maintain contact between your lower back and the floor; don’t arch your back to get your hands in place. Foam Roller Thoracic Extension (VIDEO) Side Lying Rotations (VIDEO)
Build Muscle With German Volume Training 10 Set Of 10 Workout Routine Want to build muscle fast? German volume training may be your answer. But be careful, this mass building workout is not for the faint of heart. This bodybuilding workout has brought many grown men to tears and will probably do the same to you. But if you’re stuck in a rut, looking for a change, or just want an efficient workout routine to build muscle mass quickly, German volume training will produce results and is well worth the pain. Discover how to build muscle fast with this quick effective workout routine. But before you go any further, I have to warn you… German volume training, though simple in design, rather harmless on paper, is brutally difficult. I’m not sure where the German volume training program originated, but I’m going to assume it has something to do with German weightlifters. When it comes to bodybuilding, there is evidence that Vince Gironda had been using a similar program back in the day. Why German Volume Training Works German Volume Training Principles 1. 2. 3. Tempo
Gymnastic Bodies | Worldwide Fitness Community 10 Crazy Exercises | Men's Health Classic moves like the pushup and squat will always be a part of your workout routine. But sometimes it pays to step outside your comfort zone. These 10 wacky exercises might make you feel uncoordinated when you try them, but they'll challenge your muscles in all-new ways and shock your metabolic system. Plus, they're super fun, so your mind and body won't want to stop—no matter how difficult they are. Watch the videos to find out how to perform each move with perfect form. Next » The Breakdancer Stability moves like the plank are a great way to strengthen a weak core and prevent lower back pain. When you perform the breakdancer, you'll quickly move your feet from side to side and across your body. Bulgarian Goat Belly Swing The kettlebell swing has been touted as one of the best exercises around—and for good reason. "It forces the abdominal wall to 'push back' during the move, encouraging you to tighten your glutes and protect your back," he says. Push to Lunge Spider Curl Lateral Wall Run
How to Improve Wrist and Ankle Mobility Most people have enough wrist and ankle mobility to get around life all aright, but most people think they’re doing just fine with grains, sweets, and seed oils comprising the bulk of their diets. We can always improve our abilities to rotate, extend, and flex our various joints. We must, if we’re interested in retaining maximum mobility through old age and beyond. How does one go about obtaining that much-vaunted wrist and ankle mobility? Wrists Let’s first figure out the extent of your immobility. Do you wrists ache after long days at the office sitting behind a keyboard? When catching barbells in the rack position, or doing front squats, barbell thrusters, and handstand pushups, do your wrists hurt? As opposed to the other major joints, there’s no easy way to objectively test wrist mobility without equipment or a trained eye. Wrist Rotations This one’s pretty simple. Prayers Stand up and place your hands together in front of you, as if in prayer. Nail the Rack Position Typing Ankles
Beating the Band | Running Times Magazine Iliotibial band syndrome (ITBS) can be a debilitating injury to a runner. The IT band, as it is more commonly known, can become so painful that a runner is unable to train at all. Mark Fadil, the Director of Sports Medicine Institute International (SMI) in Palo Alto, CA, knows this injury both personally and professionally. As a high-school senior, Fadil won the New York state 3,200m championship in 9:10. After one successful collegiate year, Fadil developed pain on the outside of his knee on the fourth day of his sophomore year. He was diagnosed with IT band syndrome and, even though he was receiving regular treatment—including NSAIDs, ultrasound, stretching, and two cortisone injections—the pain progressed to the point that he could not even run a mile. What It Is, What It Does, What Goes Wrong The IT band begins in the hip as the tensor fascia latae muscle and has attachments at the origin from three different muscles: the gluteus medius, gluteus minimus, and vastus lateralis. Dr.
Going Beyond the Swing: Part 3—Turkish Get-Up by Jeff Martone Join CrossFit Kettlebell trainer Jeff Martone as he adds more kettlebell movements to the CrossFit toolbox. In Part 3, he shares one of his specialties: the Turkish get-up. “This is another exercise that’s phenomenal for your shoulder, and it’s a total body exercise,” Martone says. He believes the movement translates well to getting up defensively, especially for law-enforcement officers. The first stage of the Turkish get-up is sitting up from a supine position with the kettlebell locked out overhead. Martone breaks it down slowly. “The reason that foot comes up is because it’s really just a disconnect in your core—you’re not keeping it tight,” he says. The next stage is getting off the ground and back down in another series of steps. “That combination of your back slapping and that elbow bend—that kettlebell’s coming screaming for one spot: to crush your head,” he says. 7min 58sec
Bodyweight 100 Workout The Bodyweight 100 challenge was featured in Men's Health magazine in January 2008. This workout is the initial stage in a much longer and more challenging program called the Bodyweight 500. But that's getting ahead of ourselves. First, let's take a look at the Bodyweight 100 workout. Do your regular workouts on Monday and Wednesday, and then try the 100 workout on a Friday or Saturday. Do all repetitions of each exercise before moving to the next exercise. 20 Prisoner Squats20 Pushups10 Jumps10 Inverted Rows20 Forward Lunges (10 reps per side)15 Close-grip Pushups5 Chin-ups or Inverted Rows Prisoner squats require you to put your hands behind your head, like a prisoner would. Follow that up with regular pushups, keeping your body in a straight line at all times. For the jumps, drop your hips and bend your knees and then jump up nice and high. Follow that up with inverted rows, also known as reverse pushups. Next up is forward lunges. Close-grip pushups follow that up. Bodyweight 100
What’s the Best Exercise? So is the butterfly the best single that there is? Well, no. The butterfly “would probably get my vote for the worst” exercise, said Greg Whyte, a professor of sport and exercise science at Liverpool John Moores University in England and a past Olympian in the modern pentathlon, known for his swimming. Ask a dozen physiologists which exercise is best, and you’ll get a dozen wildly divergent replies. But when pressed, he suggested one of the foundations of old-fashioned calisthenics: the burpee, in which you drop to the ground, kick your feet out behind you, pull your feet back in and leap up as high as you can. And sticking with an exercise is key, even if you don’t spend a lot of time working out. “I personally think that brisk walking is far and away the single best exercise,” said Michael Joyner, M.D., a professor of anesthesiology at the in Rochester, Minn., and a leading researcher in the field of endurance exercise.
The Essential Eight - Eight Mobility Drills Everyone Should Do. Michael Boyle Mobility seems to be "the" hot topic. Everyone has their own opinion. If you have read A Joint by Joint Approach to Training this is a straight-forward piece on the "essential eight". Number 1- Thoracic Spine Mobility. This drill is done first ( usually after we foam roll, but that's another article) as we are already on the floor. Number 2- Ankle mobility. Videos 2a and 2b Ankle Mobility Number 3- Leg Swings. Video 3- Leg swings Numbers 4-6- Split squats, lateral squats and rotational squats. Video 4- split squat Lateral squats are in in-place precursor to a lateral lunge and develop frontal plane mobility. Video 5- Lateral Squat Rotational Squats- these may be misnamed. Video 6 Rotational squat Number 7- Wall Slides- I have to tell you, I love wall slides. Video 7- Wall Slide Number 8 Big X Band- Christian Thibadeau is going to love this one. Video 8b- Big X-band OK, I did it. Membership has its advantages A subscription to Strength Coach gets you instant access to:
Yoga Anatomy - Help Your Students with RSS Repetitive Stress Syndrome, a disabling pain and stiffness in the arms and hands, plagues office workers and yoga students alike. Learn why it happens and how to help your students alleviate the condition. By Paul Grilley In order to understand how RSS develops, try this experiment: Sit in a chair with a dinner plate in each hand. This is the type of physical stress an office worker—more specifically, a computer user—undergoes day after day at work. In a Taoist analysis, yin is stillness and yang is movement. Chi and Blood Stagnation In Chinese medicine, chi is the force that keeps us alive. Yin and yang, movement and stillness, contraction and relaxation must be in harmony to maintain health. Five Postures for RSS If a student already has RSS, then frequent movement will not be enough to correct the condition. 1. I have found these poses very helpful for yoga students with RSS. Paul Grilley has been studying and teaching yoga since 1979. Reader Comments Add a Comment »
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