Here is a stretching/side split maintenance video. The music is woeful so I recommend that you turn off your speakers, but the progression from warmup through to stretching drills is excellent. There is a use of ballistic stretching in certain positions which is common in a lot of Eastern European stretching methods. I do not recommend ballistic movements when stretching. However, the same routine can be performed without the ballistic movements and I believe that it would be just as effective. Note that there is a progression from dynamic warmup movements to active and then static stretches. Flexibility is extremely important. Make time for flexibility training in your training schedule … a long muscle is a strong muscle!
If the video is not showing up you need the Adobe Flash player to be installed. The flash player is free and is available for download from Adobe. Click here to install it.
One Point is allocated for attending a session
Two points are allocated for a PR on a benchmark workout
Five points are allocated for winning the session
The top five places qualify for the monthly championship
Points Name
33 Garry O
29 Jorke O
28 Sean P
21 Kate S
19 David F
16 Luke C
14 Paul F
14 Jesse S
13 Gene S
6 Brant B
4 Lisa A
1 Jonathon H
1 Andrew T
The Point Score for January is drawing to a close. The inaugural Monthly Medaldecider workout and BBQ will be held on Sunday 4/2/2007 at 7:30am in the park. An email will be sent out with details shortly.
(photo: Active stretch for upper back / upper arm flexibility. The high elbow position required for proper clean technique can be limited by back and tricep flexibility. The stretch shown uses light weights to actively stretch the upper back and promotes the high elbow position. This is an excellent stretch to do prior to any session that includes the clean action, or requires the bar to be “racked”. Changing the position of the arms and elbows changes the target muscles for the stretch. Experiment with various positions and be guided by where you feel tight. Hold each stretch position for 20-30 seconds and start with very light weights. Ensure that you back is pressed into the bench)
Posted in WOD January 27th, 2007 by Matt Swift | 1 comment
“But I firmly believe that any man’s finest hour, his greatest fulfillment of all he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle - victorious.”
- Vince Lombardi
“What makes a river so restful to people is that it doesn’t have any doubt - it is sure to get where it is going, and it doesn’t want to go anywhere else.”
- Hal Boyle
“It’s not the critic who counts. Not the man who points out where the strong man stumbled or where the doer of great deeds could have done them better. The credit belongs to the man who is actually in the arena. Whose face is marred by dust and sweat and blood. Who strives valiantly, who errs and comes up short again and again. And who, while daring greatly, spends himself in a worthy cause so that his place may not be among those cold and timid souls who know neither victory nor defeat.”
-Theodore Roosevelt
4 rounds
each round = 4 exercises, 1 min each
rest between rounds
exercises for the rounds are selected by rolling the dice. Pick from the following list:-
