Friday November 14th, 2014 Workout of the Day
By Coach B Rendo
Today we have sit ups in our WOD. As a matter of course, without a second thought, we all go to grab Abmats and perform our sit ups day in and day out. In case anyone was wondering and thought we just give athletes things to use cause they look cool, we don’t. The Abmats are used for a specific reason. When sit ups are performed sans Abmat the very upper portion of the abdominals are used to immediately lift off the ground, after which the sit up is performed by the Psoas and Iliacus muscles. The Psoas and Iliacus (collectively known as the Iliopsoas) are more commonly known as the hip flexors. The hip flexors, mainly the large Psoas Major, connect the Femur bone to the lower spine (L1-L5 vertebrae), consequently, every time a sit up is performed it tugs on the lower back. Over time, with repetition after repetition, it can cause major back aches and even major lower back issues.
Using the Abmat allows us to shift the prime mover from the hip flexor to the abdominals saving us aches and injury. Be sure to place the thicker end of the Abmat on the lower back to reinforce the lumbar curve and also help shift the onus to the lower abs.
Notes:
- Game night on the west side will be on November 15th
- West side book club meeting November 20th
- Support EVF community member at “Beat the Bracket” on the 23rd
Blog Question of the Day (please write comment, I want to hear what everyone has to say):
If one big mystery could be solved in your lifetime, what would you choose?
11.14.14
Warm Up:
3rds NFT:
15 Goblet Squats
15 Sit Ups
15 Ring Rows
Strength/Skill:
A1. Front Squat
4 x 3 @ 85%
A2. Weighted Shoulder External Rotation
10-12 reps/arm
Conditioning:
10 Minute AMRAP:
5 Push Ups
10 Hang Power Cleans
15 Sit Ups
2014 11 13
What’s the meaning of life?
Solve the mystery of stopping, even reversing, aging at the level of the human cell.
what happened to jonbenet ramsey
How do you fold a fitted sheet?
YES!!
Jeff D^^^ YES!
Also, Where did the other sock really go and is it the same place that the Bermuda triangle leads to?
Where are all my chapsticks???
Did Tony Soprano get wacked?
Jeff D – fold all four corners into each other ….
Strength: #225
Metcon: finished round of 6 @ #135 3 pushups into round 7
tougher than I thought it would be, but a great end to the week!!!
Strength: 205
Metcon: 5 rounds at 95. But, I had breakthrough in hang clean form work. En route to Rx (tips the hat).
A
What happened to the dinosaurs? And why do I always end up missing socks after laundry?
Mystery: P=NP
Strength: 205#
Metcon: 8 rounds @ 135#, into pushups on 9.
What happened to all those boys that fell off the face of the earth?
#seewhatididthere #stillscarred
Kim, they jumped off the edge with their final words being #IMNOTWORTHYYYYYYY or at least, that’s how the cartoon played out in my head. Only the boys were the Wile-y Coyote and you’re the road runner. #meepmeep
I need sleep.
Metcon: 8 rounds – I worked on Cleans instead of FS in open gym so… no relevant strength to report on.
#thecaseofthemissingsock …and Jeff D – Seriously! Chapstick manages to find its way into pockets I didn’t even know I had… and then melt in the summer. I swear, it’s a curse!