Thursday January 14, 2016

CORE TO EXTREMITY:  For today’s movement, I want everyone to get the concept of core to extremity in your minds.  On our high pulls, we first stabilize and brace our core and then get into the proper set-up position.  The first piece of your body to move will be your hips extending (core).  Once your core is fully extended, you will do a big shrug with your shoulders, and then finally the elbows will bend.  Notice to pattern?  Hips, Shoulders, Elbows…. Core to Extremity.  Anytime you bend your elbows before the hips are fully extended or before the shoulders shrug, you are violating a major principle of functional movement, which therefore decreases your efficiency and effectiveness.  So, I challenge you to be VERY mindful today about what pattern of movement you are practicing.  Practice makes perfect, so let’s make sure we are not practicing bad habits.

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 Cardio WOD:

Run 1 mile for time

Level 2 WOD:

For time:
10 Stick Jumps (24″,20″)(L+R=2)
10 Sumo Deadlift High Pulls (115,75)
20 Stick Jumps
8 SDHP
30 Stick Jumps
8 SDHP
40 Stick Jumps
8 SDHP
50 Stick Jumps
10 SDHP

Level 1 WOD:

For time:
10 Lateral Bar Jumps (L+R=2)
10 Sumo Deadlift High Pulls (75,55)
20 Lateral Bar Jumps
8 SDHP
30 Lateral Bar Jumps
8 SDHP
40 Lateral Bar Jumps
8 SDHP
50 Lateral Bar Jumps
10 SDHP

Level 2 MODs:

MOD 1: (95,65)

 

Level 1 MODS:

MOD 1: (45,35)

MOD 2: (35,15)

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