WOD for Thursday: “Filthy Fifty”
For time:
50 Box Jumps, 24/18 inches
50 Jumping Pull-Ups
50 Kettlebell Swings 16 kg
50 Walking Lunge Steps
50 Knees to Elbows
50 Push Press, 45/33 lbs.
50 Back Extensions
50 Wall Ball Shots, 20/12 lbs.
50 Burpees
50 Double-Unders
Mid-Atlantic Erg Sprints this Saturday, January 30th!
Balance Gym Trainers Compete at the Mid-Atlantic Erg Sprints: Ben, Ryan, Danielle, Mark
How to maximize length on rower….
- Power: hips, lower back, quads (impact of upper body is minimal on power)
- Seat position: want shoulders in front of seat
- Keep knees (hip width) closer together to enable your quads to deliver power more effectively in length (enables transfer power more effectively to foot stretchers)
- Stretch of arms is critical, which helps create length in recovery phase of stroke cycle (never want to arrive at catch position with arms bent)
- Body positioning: Distinguish between stiff upper body position (with arch and erect chest, which requires a lot of energy) versus more relaxed (maintained by tension in core not back- bring shoulders down a bit, which enables you to have more length); never want length to come at expense of more stable position
-Tips taken from former Olympic Coach, Chris Wilson
Announcements:
-This Saturday Evening!- “Old School” Theme Party- AC, Danielle, Ben, and Mark’s Birthday Bash; Dress Appropriately: college greek letters, school girl attire, frat attire! Starts at 8pm. Bring friends!
-FREE: Feb 6th/Feb 20th (12 p.m.) Injury Prevention Seminar and Pillar Strength by Lauren Polivka, PT.
-Come out to Alexandria, VA to cheer on Balance Gym Trainers at the Mid-Atlantic Erg Sprints