Tag: flexibility

Summer Warmup 2012

I though I would post the up to date copy of the warmups we are doing, so the kids can have it at home, and so I have a reference to look back on once all the tweaks are done!

Warmup Summer 2012

2 laps each: running / skipping / heels up / knees up / 5 corner sprints
5 minutes foam rolling (Concentrate on large muscle groups, quads, hamstring, hips, calf)
5 laps running during which: 10 burpees / 10 pushups / 10 squats / 10 chinups

Stretching:

15 wall sliders
15 floor sliders (on floor beam)
10x Slot machine pull each arm (Liza)
10 Reverse pole grab, elbow stabilize, slide down pole to extend shoulder (Liza)
10 min ball work (lacrosse ball to loosen upper back)
5 weighted pullovers
5 skin cat hold 15s
5 bridge / elevated bridge 15s
5 wall walk to bridge

Splits cycle:
Kneeling reverse quad stretch x5 hold 10 (go to elbows down if possible)
Knee to ankle against wall vertically, other leg out in front, open hip towards floor (Emma)
Right, left, middle 10s each
Right, left, middle 30s each
Right, left, middle 60s each

Scorpion back stretch (assisted)
Back manipulation / inversion table / individual back stretch

Handstand Cycle:
10 handstand against the wall
5 handstand against the wall 10 shoulder touch
5 Cartwheel to handstand against wall with rollout
10 handstand pivot (5 1/2, 5 full)
10 handstand pop onto stacking low mats
10 free handstand hold for 10
1 full walk

10.15 – Monday WOD at Gym

Mondays are going to be tricky. I wanted to do some strength training with the girls but their reluctance and their notion that they will turn into men if they use olympic bars is something I have to tackle. Last night was the first night I introduced the new stretching and flexibility portion of the evening. For the record, it goes like this:

5 laps running / skipping / heels up / knees up / 5 corner sprints
5 minutes foam rolling (We have found foam rolling to be a great help in preventing overall soreness and fixing large muscle knots)
5 laps running during which: 10 burpees / 10 pushups / 10 squats / 10 chinups

Stretching:

15 wall sliders
15 floor sliders (on floor beam)
10x Slot machine pull each arm (stand with shoulder and elbow against wall, palm away from wall. Face along the wall, use away arm to pull wall arm down)
10 min ball work (lacrosse ball to loosen upper back)
5 weighted pullovers
5 skin cat hold 15s
5 bridge / elevated bridge 15s
5 wall walk to bridge

Splits cycle:
Kneeling quad stretch x5 hold 10 (go to elbows down if possible)
Right, left, middle 10s each
Right, left, middle 30s each
Right, left, middle 60s each

Scorpion back stretch (assisted)
Back manipulation / inversion table / individual back stretch

Now I am not saying that I am the greatest source of information on flexibility but from what I have read recently, without getting into the kid of heavy manipulations required for mobilityWOD type stretching I think this will serve our purpose well for now. I am sure we will find some shortfalls, and of course there are other mobility items we do for each event as we warm up since I have, or am in the process of, revamping all of our warmups for each event.

Once it was time for our conditioning, we attempted a little thruster work, but the kids have a hard time keeping the bar balanced and close to the body, it’s pretty amazing actually to see just how many different ways there are to do something wrong when you come from a place of zero knowledge and zero preconception. Then it was time for a little metcon work so we chose Half Barbara for 5 rounds for time. I don’t have the exact numbers but it was all over in a matter of under 10 minutes.

Half Barbara:

5 rounds for time:
10 Chinups
15 Pushups
20 Situps
25 Squats