Monday marked the beginning of our re-test week. This week is focused on our main lifting movements such as snatching, back squats, cleans, front squats and jerks. Just because it’s test week does not mean you have to PR, just focus on doing your best. Proper nutrition and fuel are key to PRing your lifts. Time of day is a key factor as well. Be sure to get enough sleep to recover and repair yourself on weeks like this.
Today is an active recovery day for our athletes. Because our active recovery days are typically lighter and less barbell intensive, we try to take the time to either work on skill work or that cardio engine. We had a lot of toes to bar programmed today. Here are some quick tips on toes to bar and how to improve upon your kipping:
Kipping can be a very difficult skill to master when beginning this style of fitness. It can be hard to maintain the tight hollow position as well as transition into the arching position at a faster tempo.
1. Try to keep the feet together as much as possible. Imagine that you are holding a small towel at your feet and you are trying to keep it from falling.
2. Point the toes down. By pointing the toes down, this not only makes the athlete stay tight, but it also forces the athlete to squeeze the quads. We want to avoid breaking the knees on the back swing and into the arch position as well as in the front swing and into the hollow.
3. Don’t aim for a high target with the feet. Keep your kipping small and if necessary, have a coach place their hands at the small, desired target to ensure that you are not only hitting it, but that you maintain that core tension.
4. Keep the core as tight as possible. The core must be very engaged this entire exercise. If you find yourself just kicking or swinging around like a weird worm, we might need to re-think some things.
By following these steps your on your way to achieving a great kip and eventually toes to bar. This movement may not be easy at first, but it has proven to be very helpful.
Over the last few weeks we have been concentrating on our midline stabilization and bird dogs has been one of those exercises that we have been incorporating during our warmups.
So here are just a few reasons why bird dogs on a bench (preferably) are so awesome:
1.) Great for Core Stability
2.) Great for Glute Activation
3.) Great for Shoulder Stabilization
4.) Great for the Hip Flexors
5.) Use it in your Warm-Up
To Complete this Exercise:
Strong core muscles are important for athletes and this area can be easily neglected. Weak core muscles can lead to more fatigue, less endurance and a ton of injuries. Get that core strong!
Give this exercise a try and let us know what you think!
It has been a little over a week since we concluded our kid’s classes for the summer and we are still sad its over. We played games, ran obstacle courses, burned a lot of energy, and had so much fun. As our kids classes came to a close, we noticed a lot of the older kids wanting more of a “real” workout. Not sure how this would turn out, we took a few of them down on the main floor, and gave them the opportunity to do a real WOD. They loved it! It was amazing to see how such young kids could follow instructions and be coachable enough to complete a full (super scaled) workout!
After such a great response from the kids and parents, we have decided that we definitely need more kids classes here at 351. Coming in October we will be offering kids classes again. This time, with legitimate programming for our older kids. We want to get them ready for this style of fitness by teaching them the forms and movements early. This style of fitness is truly a sport, and with all sports, the younger you start the better you will be in the future. Don’t worry, we will still have lots of fun activities for the younger kids!
Thank you so much to all the wonderful kiddos that participated in our kids classes this summer, we hope to see you back in the fall! Pre registration for classes will start beginning of September, as we will have limited spaces!