Thursday 120112 Four Rounder

On Tuesday I started teaching another semester of PE 101: Functional Fitness at Pepperdine.  Eighteen students all standing in a circle, squatted about 5 reps at a time (for 40 miuntes!), then listened to a pieces of a mini-lecture regarding all aspects of squatting mechanics.  How many of them can you list? See below for answers.  Then yesterday’s WOD came up… LOTS of squatting- with some added difficulties.  Wall Ball Shots: catching the falling med ball creates a load that pulls the torso/chest forward.  Does your spine flex when you receive the ball?  Overhead squat: Does lack of shoulder mobility force you on to your toes?  Do the knees cave in?  Back to basics!  We did some mobility work holding a deep squat for 2 minutes. Was this agonizing?… if so- we need to do it more often and develop increased range of motion so that the squat mechanics are not compromised.  Let’s keep pushing to master the fundamentals.

Mountain Biking 101:  Mastering the Basics

 Thursday’s WOD: classes at 6 and 9am, 4 and 6pm.  Kid’s class at 3:15pm, OnRamp at 5pm.
Four rounds for time of:
1 Top Deck Pull Up, 3 climbs (modify- rope pull)
10 Toes to bar
20 Walking lunge steps with 20kg plate held overhead
Run 400 meters
Post times and scaling to journals/chalkboard.
Squat performance points:
Rigid, neutral spine
Heels on the ground (weight in the middle of the foot), shoulder width
Chest up
Knees tracking parallel to feet
Full depth means hip crease below top of knee cap
Hip fully open at top