Tuesday 05.29.12

John and Cindy K. have extra incentive to finish "Helton" on Memorial Day as the storm clouds move in.

Volleyball players: Our game is at 8:30 PM tomorrow night (Wednesday, May 30) on Court A. 

We play the team of our fellow member athlete - Jen!

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Thank you to everyone that came out to WOD on Memorial Day! You guys earned a badge of honor for completing one of the hardest hero WODs out there - "Helton". We hope your long weekend was restful, relaxing, and enjoyable. We're glad we could be a part of it.

Every week we work on building our strength by cycling through our overhead lifts and squats. That means each week we have a chance to build upon the week before - tweaking our form to maximize our efficiency. The more efficient we are with our movements, the easier it is to generate power, and the longer we are able to endure during a WOD. In other words, if our form and technique isn't a disaster, then we spend less time just trying to control the weight we have to move. We can focus on punching out reps and we finish the WOD more quickly. When you feel your technique failing you, here are the best ways to get yourself back in line:

1) Tighten up that core by contracting your abdominal muscles. Midline stabilization is what we call this, and it is the most important rule - from overhead squats, to squat cleans, to pullups and pushups. 

2) Keep the weight close to your body. The closer you keep the weight to your body, the easier it is to control the weight and maximize the momentum created by your body. This is true for everything from snatches to wall balls and kettlebell squat cleans.

3) Always have your weight rooted in your heels. Whether you're moving weight up or bring weight down, keep yourself balanced through your heels. This is your most stable position.

Remember: Core - Keep It Close - Heels. You'll be good as gold.

WOD

Strength:

1 RM push press

then

5 rounds

3 push press @ 80% 1RM

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"Mini Kelly"

3 Rounds

Run/Row 400 m

30 wall balls (20/14)

30 box jumps (24"/20")

3 (total) rope ascents