Changing it up
There’s a delicate balance between challenging yourself with new things while still working to perfect what you already know. If you always expose yourself to the same stimulus, you’re body will quickly adapt to it and stop making changes. (Anyone ever try a trip through the Nautilus circuit and 30 minutes on the treadmill three days a week? How’d that go?) If we are totally random with our stimulus, however, our body won’t know how to react to adapt. But if we progressively add challenges and variations of movements built off of common patterns we will continue to improve our overall fitness in meaningful and measurable ways.
Today we’ll be exploring variations on movements we do all the time – the squat, the pushup and the kettlebell swing. The basic approach to these movements will remain the same as we add a new twist to each of them. As always, we should be working with our coach to scale appropriately for intensity (pushups might just be pushups today if we normally elevate our torso for good form). As these are less common in general, here are some videos to help give you and idea of what we’re looking for:
Plyometric Pushup basic (clapping)
Plyometric Pushup intermediate
STR:
Press
5-5-5-5-5+ @90% of 5rm
*if you miss a set and have more to do, drop the weight down 5% and continue on
WOD:
4 rounds
10 deck squats
15 plyometric pushups
20 kettlebell snatches (see video – alternate arms each round)
P: 55#, max 12
WOD: 10:10 (16#, bench)
If I must rise and grind after a Pats loss, then I prefer to do it with Ariella and KP. 🙂
Agreed!
GUYS! Friday Night let’s all go to Indo after evening classes! Seems like we do this every other week anyway so let’s keep up tradition 😀
YES!
Finally can attend one of these! Nice job social chair 🙂
NO!
I’m picturing the grumpy cat face. I’d post a picture if I knew how.
Press: 150# across
This wasn’t easy, but it got done.
WOD: 13:27 (plyo pushup advanced, 1.5 pd KB)
My arms are on fiirreeeee!!!! (Alicia Key’s voice)
Came in at noon today to do some extra squat work. Wondering how this will make the workout feel tonight 😀
ACHIEVEMENT UNLOCKED!
200# Squat! Woo!
http://instagram.com/p/g598aNPPf0/
Press: 70# w/ 8 reps at burnout – that 8th rep was the slowest. rep. ever.
WOD: 10:30 normal push ups and the smallest kettle bell we have.
Why do I hate the kettle bell?