Monday, February 25, 2013

It's All In The Hips...Part 2

 As I mentioned in my previous post (Part 1 of "It's All in the Hips"), it is important to continually and frequently activate and strengthen the gluteal muscles during squatting, walking, and any hip dominant activity (like your kettlebell swings).  The previous exercise got you started with seated gluteal activation through band hip abductions.  Now it is time to introduce locomotion in a partially flexed hip position, i.e. a partial squat.  Most people find that this particular exercise quickly fatigues their gluteal muscles, assuming they use a band of appropriate resistance.  Start with performing 10 steps in each direction, and work up to multiple sets.  You have your get started!

Weighted Pistols!

A "pistol" in my world is a single leg squat. It is an incredible act of athleticism, combining the need for simultaneous strength, flexibility, balance, and coordination.  It would be hard to find another exercise that covers so many bases.  Rarely will you spot someone in the gym performing them, due to their difficulty.  However, the road to being about to perform them is merely paved by intelligent and frequent drilling.  When I started trying, I certainly couldn't get down to the floor right away, and started by sitting back into a chair.  In a later video, I will go over how to start incorporating drills into your training that will allow you to work toward performing a full pistol with added weight in your hand.  For now, check out this introduction of what I have in store for you....

Friday, February 22, 2013

WOD- Cardio 5

 Saturday, 2/23/13

Descending Ladder ( Record time to completion and weight used)

Turkish Getup - 1 rep each set on each side

Followed by:

1 Arm Snatches - 10, 9, 8,....1 reps

Directions: Start on your back. Use turkish getup to stand up, perform your 10 snatches, then leave the bell up on the 10th snatch. Return to the ground, reversing your turkish getup. Switch sides, repeating the same sequence. When you return to the first side, once you are standing, you will only perform 9 snatches, then go back down to the ground. You will continue in the descending pattern until you end with 1 turkish getup and 1 snatch on each arm.

Compare to 11/16/12

Monday, February 18, 2013

Training From the Ground...on Up!

Here is a great routine that forces you to utilize the getup as a means of switching between standing exercises.  Again, another great calorie burner, and if you push the pace, quite effective at improving conditioning as well.

                     START WITH:
1 Turkish Getup to 5 Single Arm Snatches -  keep moving between left and right sides. Continue for 4-6 minutes.
                     SWITCH TO:
1 Turkish Getup to 5 Single Arm High Pulls - keep moving between left and right sides.  Continue for 4-6 minutes.

                     END WITH:
1 Turkish Getup to 5 Single Arm Swings - keep moving between left and right sides.  Continue for 4-6 minutes.

Tip:  Make your own variation!  All you need to do is combine the getup with ANY single arm exercise.  Use the getup to get to your standing position, complete the number of reps you want on that same arm of your standing position, go back to the ground using your getup technique, and switch side. Beginners should limit the total time training to about 20 minutes, being sure to include a 10 minute warmup prior and a 10 minute cooldown afterward.

Saturday, February 16, 2013

WOD- Max Effort 4

SATURDAY,  2/16/13

Directions: End with the highest weight possible for the given exercise and repetitions. Spend 3-5 sets getting to that heaviest weight. Log the weight, and if it is different on the left and right arm.

Windmill - 5RM

Reverse Lunge- 5RM

Lateral Lunge- 5RM

1 Arm Swing - 10RM

Compare to 11/9/12

Wednesday, February 6, 2013

February 9th Kettlebell Competition

The competition is right around the corner! I want to make sure everyone is up to speed on the logistics of how Saturday will run. 

1) Plan on showing up at the office at 9am. I will be using the scales in the doctor's office to weigh everyone in.  That means where as light clothing as possible. If a female participant is uncomfortable with me weighing them in, Yvette and Whitney will be here, so they can help with that aspect.  Eventually, in future events, weigh ins will be requiring the person to strip down to their underwear.  That will NOT be the case this time.  You may wear shorts and a t-shirt, but please remove your shoes.

2) Every participant will also be judging someone's performance.  In this respect, the event will run much like local crossfit competitions.  You will be required to judge in order to compete.  As a judge, you will be responsible for counting the number of reps a person completes, and "no rep-ing" them if they do not meet the standards presented after weigh ins.

      -  After weigh ins, I will cover the standards for judging the snatch, clean, and jerk.  I will also provide the materials used to judge at this time.  Just like in any competition, the judge has the final say in whether a rep counts or not.  Do not complain if you get "no repped."  Ask why, fix the problem, and continue competing. 

3) You will have time to warmup, between 9:30 and 9:45am.  This is your time to get your body ready for the competition.
    Foam roll, stretch, use the kettlebells...and ASK FOR HELP from me if you want last minute coaching advice!

4) The competition officially starts at 10am.  Currently, there are about 8 people competing.  That means that the competition will likely be done within 1 hour.  After I have the results, I will award first, second, and third place prizes to the participants.  They are broken down into gender, weight classes, and individual events.

I suggest bringing something light to snack on, perhaps a shake, to be certain your blood sugar does not drop during your competition!

Friday, February 1, 2013

WOD- Cardio 4

Saturday, 2/2/13

21-15-9 (complete for minimum time)

Compare to 10/26/12