Wednesday, June 22, 2011
Front Squat 3 rm
Warm up: 3x 30 jumping jacks, 10 pvc front squats, 10 lateral reaching lunges (5 ea)
Skill/focus: Front Squat
2-3 sets to build load
Workout:
Front Squat 3. 3. 3. 3
and then. . .
10 jump squats (30% 1 rm)
15 ring rows
20 swings 55#/35#
3 RFT
Post 3 rm and time for score
A Word on Form & Injuries
Form: In all the classes--ones I personally coach and ones I don't--I see people using perfect form and going through a full range of motion and I see people racing against the clock using sloppy or poor form and partial ranges of motion. Myself and all of the other coaches at CF Jaguar do our very best to watch and coach all participants in a class but we can't see everyone all the time. If you've been to more than a couple of classes here you know what full range of motion on an exercise is and you've been shown proper form. Why would you not use it? And if you don't know please ask for our assistance--that is what we are here for.
It is most certainly to your advantage. Full range of motion will give you full results. Full range of motion and proper technique will greatly reduce the injury potential. It's nice to post a good time on the whiteboard but if and only if you completed the reps the way they should be.
Injuries: In sports and the way we push ourselves they are going to happen occasionally no matter how diligent we are in form and technique. If an injury does happen be smart, rest or modify the wods until healed. Many injuries are caused by poor form but inadequate flexibility is another often overlooked cause. Many of you have been doing great working on your kips, mu's, dus and other skills after class along with mobility work. We all want to improve our performance, myself included. However, many of you rush out of here with your heart rates still elevated. I'm not suggesting spending an extra hour but we should be able to spare 5 to 15 minutes 3 or 4 times a week to work on improving our flexibility along with the other skills. After a hard wod where you gave your all time spent on the foam rollers and other mobility drills is very effective and will go a long way in improving your strength and overall performance.
Front Squat 3 rm
Warm up: 3x 30 jumping jacks, 10 pvc front squats, 10 lateral reaching lunges (5 ea)
Skill/focus: Front Squat
2-3 sets to build load
Workout:
Front Squat 3. 3. 3. 3
and then. . .
10 jump squats (30% 1 rm)
15 ring rows
20 swings 55#/35#
3 RFT
Post 3 rm and time for score
Image
A Word on Form & Injuries
Form: In all the classes--ones I personally coach and ones I don't--I see people using perfect form and going through a full range of motion and I see people racing against the clock using sloppy or poor form and partial ranges of motion. Myself and all of the other coaches at CF Jaguar do our very best to watch and coach all participants in a class but we can't see everyone all the time. If you've been to more than a couple of classes here you know what full range of motion on an exercise is and you've been shown proper form. Why would you not use it? And if you don't know please ask for our assistance--that is what we are here for.
It is most certainly to your advantage. Full range of motion will give you full results. Full range of motion and proper technique will greatly reduce the injury potential. It's nice to post a good time on the whiteboard but if and only if you completed the reps the way they should be.
Injuries: In sports and the way we push ourselves they are going to happen occasionally no matter how diligent we are in form and technique. If an injury does happen be smart, rest or modify the wods until healed. Many injuries are caused by poor form but inadequate flexibility is another often overlooked cause. Many of you have been doing great working on your kips, mu's, dus and other skills after class along with mobility work. We all want to improve our performance, myself included. However, many of you rush out of here with your heart rates still elevated. I'm not suggesting spending an extra hour but we should be able to spare 5 to 15 minutes 3 or 4 times a week to work on improving our flexibility along with the other skills. After a hard wod where you gave your all time spent on the foam rollers and other mobility drills is very effective and will go a long way in improving your strength and overall performance.
Image
