Bracing in Motion
I’m using this photo because KP is back from vacation this week, and among the new toys we got last week are some new collars that she’s been eager for us to get. Me, I like the old spring collars – but there’s another option for you now if you’d prefer a little velcro action.
Yes, that means that “magic time” with JT in the morning is done for now… but don’t worry, I’m still around for most of this week.
Today – as always – is an exercise in bracing while in motion. Of course, heavy back squats require us to keep our posterior chain engaged and our spines upright. Wall climbs, done properly, require us to keep the midline stable and hold a solid plank while working our shoulders to move our feet up the wall. Single arm KB snatches similarly require us to use our muscles to stabilize our spine through a range of motion – this time challenging the rotational forces induced by our off-center loading. And as we emphasized on Friday, good sprinting requires that we keep our torsos stable as our feet move fast.
Strength:
High Bar Back Squat
2-2-2-2-2-2
WOD:
7 Rounds for time
3 Wall Climbs
3 Single-Arm Snatch, Each Arm (alternate arms – 6 total reps per round)
Sprint to Stop Sign and Back
HBBS: 220#
Math is hard in the morning.
WOD: 12:15 with a smallish KB for form
HBBS: 165# PR
WOD: 11:34 (Crawl, 15# DB)
Grunted through those HBBS, doing more than my BW! (10# to be exact) Thanks Nick watch/confirming my form wasn’t bad with that last rep. Left arm isn’t quite ready for handstands yet or more than 15# single arm stuff. sigh.
Awesome job 6:30 way to kick some monday morn butt.
HBBS: 285# PR
WOD: 11:28, 1pd kettlebell
This was a tough one, 7 is a lot of rounds. Awesome work 6:30!
HBBS: 165# PR 🙂 Always good to not count the weight on the bar til the end!
WOD: 14:36ish… 25# DB
I really liked this WOD- anything where we walk on our hands is ok by me.
HBBS: 295# PR
I haven’t PR’d by back squat in a long time so this was awesome.
WOD: 11:02 with 1.5pd KB
I thought I was going to hit a wall with the wall climbs, but I didn’t. 3 reps was a good number to keep going.
Hbbs: 155#. Last time I did squats I couldn’t walk for a week. Kept it reasonable this time…
Wod: 10:35 with 1pood. I liked this wod. High rounds with low reps is awesome…
Nice work today 5:30. I got up at the crack of dawn on my day off just to see your smiling faces, and it was so worth it! 🙂
Welcome back, Olivia! Go you keeping it reasonable (and still beasting it well)!
HBBS: 165# (20lb PR), I love back squat.
WOD: 14:39, 26# kb, I don’t love wall climbs.
Back Squat: 275#
WOD: 14:34, 1pd, sub 15 ball slams for sprint
HBBS: I think it was 120# – I said 140 in class, but addition is my Achilles’ heel :S. Still, better than any recent back squats \o/.
WOD: 14:37? Reverse bear crawls for the wall climbs were good for making me hate reverse bear crawls ever so slightly less.