Workout of the Day:
“Fight Gone Bad”
Three rounds of:
Wall-ball, 20/12 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after one minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate,” the athletes must move to the next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Compare score to March 6, 2009.
Foam Rolling: Thoracic Spine (Upper Back)
Written by Calvin Sun
Yesterday we discussed the benefits of using a foam roller to help release your thoracic spine. Today we will look at the next step, a more aggressive way to release and mobilize your t-spine.
After you roll out your upper back with the foam roller, grab a set of taped lacrosse balls. Be sure to position the balls so that your spine rests in the gap (see picture above). The idea is to roll out your thoracic erectors and not mash your vertebrae. You can begin simply by rolling with the same technique described in yesterday’s blog post.
The lacrosse balls will provide a much deeper level of myofascial release. From there, we can progress to our t-spine mobilization.
1. Start with the balls aligned properly on the middle of your back and your head touching the floor. Your arms should be at a 45 degree angle to the floor.
Start
2. Perform 3 to 5 mini-crunches, each time returning the back of the head to floor and keeping the arms at 45 degrees.
End
3. Roll toward your upper back 1 to 3 inches and repeat step 2. Continue until you reach the traps.
*Do NOT roll your cervical spine (neck) or your lumbar spine (lower back), these are areas that don’t require increased mobility.
This thoracic spine mobility drill takes only a few minutes so you can easily fit it in before class. If you can’t make it to the gym early, take a few minutes after class and roll out your back. If you are still not sure how to perform this drill, feel free to ask one your coaches for some assistance.
Hey guys! Wish I could be there for my favorite WOD! My PT starts at 0445, so I’ll be thinking about 0600 peeps. I miss you guys, but things are going well.
BC
Chris, get some sleep brother! We’re all cheering for you down here. You’re making us proud crushing the PT up there. Keep up the good work and we’ll see you at Games in a few weeks.
Thanks Mark. Felt like a new person after you showed me how to do this. “Fight Gone Bad”…. I usually run scared of this WOD.
How are we going to do the rows w/ just the two rowing machines?
Ben,
This is why you have coaches. We can accommodate 20 at a time with our two rowers, and plenty more considering some of the newer folks might modify or do a separate workout. Don’t worry buddy, this isn’t our first time at the rodeo.
Well then, CJ, will you wear your chaps to class one day for us?
Giddy up, pardner!
CJ,
You guys are great. As you can tell, it is my first time and I’m a little nervous. :-p
Ben
Hey BC, Way to go on crushing PT! I am sure you are impressing the heck out of them up there and I did some reps for you in FGB today.
Worked up to a 175# Snatch and then managed to get a 355 in FGB.
POS
I don’t know why, but I like “FGB” as well. I am starting to not see my daily WOD’s as workouts, or exercising, but more of an event, if that makes sense. I look forward to them! Got me a PR of 240 rx today, so I am psyched! Next stop 250!
Bro….Keep kickin a$$ with those coppers!! Next time one of them drill instructor types gets in your face tell ‘em “You can’t smoke a rock biaaatch!!” LMAO!!!
Nick