A Blog Article by Coach Blair:
Top Ten Tips to Help Make Movements Easier:
One of the most rewarding parts of coaching is when you give someone a tip and that becomes their “ah-ha” moment. If any of these tips become you’re “ah-ha” moment, take them, put them in your pocket, use them when you need them.
1. “Violently” throw your arms forward when coming up in a sit-up. The momentum is going to make it much easier to get your upper body forward; especially in those WODs that have you doing high reps of sit-ups.
2. Wall balls. Let your legs and your hips do the work. Explode at the hips and then flick the ball up with your arms. Momentum pulls through again.
3. Don’t take such a big step forward when doing lunges! Never let your knee come over your toes, but the closer you step out, the less work you’ll have to do on the way up.
4. I know there are a lot of women (and I’m sure some men too) that are intimidated to use the reverse grip on a dead lift. All it does is make the weight feel just that much lighter. Don’t be scared of it. Embrace it.
5. Extend at the hips. We hear it all the time but don’t always know what that really means. Squeeze your butt cheeks together. That will help.
6. As you set yourself up for a handstand pushup (no matter what level) think of your base as a triangle. Your hands are the bottom points and your head is the top point.
7. The biggest thing I see when watching people struggle with their double unders; their arms go too far out to the side, it shortens the rope, and the rope gets tripped up on their feet. Take a purple band and tie it around your arms so they don’t fly out. I’ve witnessed this to be a
successful strategy. And of course, smile!
8. When setting up at the bottom of the snatch position, make sure the bar is touching your shins. I promise this will set you up for victory.
9. Toes to bar, my personal favorite. As your bringing your toes to the bar, push down on the bar with your arms.
10. Have fun! That’s what it’s all about. Be the best you, you can be.
*All my tips come from things I learned that have worked for me and for others in the past. Hopefully they work for you, whether you’ve taken 1 class or 398 classes. Credit to all the supportive coaches and awesome friends that surround me everyday.*
Strength WOD
Find your 3 RM Hanging Power Clean
WOD
30 Pull ups
30 Burpees
20 Pull ups
20 Burpees
30 Hanging Power Cleans (165/110)
**Challenge yourself with the clean weight, it should be something you are doing in sets of 3-5**
20 min CAP
John P working hard on his front rack lunges!
Competitors WOD
15 min to Find a heavy weight in this complex
2 Hanging Cleans
1 Front Squat
1 Shoulder to Overhead
Then
30 Chest to Bar
30 Burpess
20 Chest to Bar
20 Burpees
30 Hanging Power Cleans (225/155)
20 min CAP
18 Min CAP