Want to read a good book? Read Gates of Fire.
Don't have time to read a fatty book? Read Warrior Ethos by the same author. It's a nice easy read compared to GoF.
Those of you looking for meal recipes with foods that are less industrial and more sustantive, check out Everyday Paleo. Beware, you will be hungry immediately.
Seems like a little more midline practice might help you all. Had a lot of feedback about how brutal hollow rocks are. That tells me how effective they are at really elliciting a common weakness: the midline.
So here's what we'll do: we'll do some slower work to try and target the midline a little more.
Workout: Do it all the way through.
1.
10 Push Ups*
- 30 seconds UP, 30 seconds down. Use a timer.
- rest 1 minute MAX between each pushups
- Maintain HOLLOW position: suck your belly button to your spine. Lead with your butt on the way up and chest on the way down. Keep your head up by staring at a spot a couple feet in front of you.
- Point your forefingers to 11 o'clock and 1 o'clock. Keep your shoulder blades in check, not just floating around.
- Keep your elbows tight in to the body and point them back, rather than letting them bow out. Keep a tight, rigid posture.
- Be active! The reason your sturdy is because YOU actively created that position. It's not an accident.
2.
10 x
- 15 seconds SIDE PLANK (right elbow)
- 15 seconds Hollow Rock
- 15 seconds Side Plank (left elbow)
- 15 seconds Hollow Rock
- Rest for 1 minute MAX
3. Practice this next-level Maneuver: Candle Stick Roll-Up
Practice for 10 minutes. If you have a good grasp on it then give yourself a number between 50 and 100.
Some of you may have done this with a ball once in a workout. We called it a Juggernaut.
try to do these in a group and help each other out. Provide constructive feedback. Be strong!
Enjoy.
P.S. No class FRIDAY SEPTEMBER 2nd. You'll have a nice 4 day weekend.
FYI - The Everyday Paleo links connects to Warrior Ethos.
ReplyDeleteOkay, Holy Bejeezus!
ReplyDeleteThat was fun and amounted to about 31 minutes of work and some change. I have to come clean, my hollow rocks look more like half flattened crescents, the lower half is hollow, but the top half, I don't know, maybe its my shoulders? Maybe the upper/mid erector abdominals?
Try is I may, the curve was a challenge to sustain consistently. I was averaging 5-6 in the 15 second intervals. The Candle Stick Roll Up,I thought I was doing pretty well with, once I got the hang of it, averaging 10 a minute, however, only cranking out about 40 in the 10 minutes.
Then I got back to a computer and looked at the video AGAIN and realized, "oh that's what he meant by rolly polly", yes, my candle stick was more rolly polly, allowing me to push off and up into a squat and roll back down into the tight compact roll I tucked myself into, pulling my knees to my chest, rolling back, knees to the ears thus gaining momentum to thrust myself back up into a squat.
WRONG. Maybe I should keep working with a medicine ball/Juggernaut until I get the form down.
On the other hand, the erector spinae are nicely massaged!
Just finished this workout. Wow. Got any tips to stay straight in the side plank? I tend to curl up a bit.
ReplyDeleteFixed the link..
ReplyDeleteThere's lots of ways to do the candlestick and each has it's place. But as long as your aiming your efforts in the right direction and aren't falling into injurious habits, you should be fine and the strength will come with practice.
-Rus
Thanks Rus, checked out gymnastics wod link you send us and realized I was doing more of a forward roll, but it's a great way to move into candle stick, I'm still working on it! Now I'm going to crank out Friday's workout that I missed due to a 24hr seasonal cold.
ReplyDelete