August 16, 2006
August 22, 2006

Well, as simple as Blogger seems, I found that I can mess the coding up fairly easily. That distracted me for a few days, but I am really planning to get my posts more regular. After all, if folks are going to take the time to see whats on my mind, I really ought to post efficiently. Tommorow will be the Fitness section in the Post, so I should be motivated to rant.

Sunday I decided to go away from the “smoker” style workout, and go for more of a “lesson”. There are some workouts that I think can really serve to illustrate a specific point. I remember doing a WOD that was run a mile, 100 back Extensions, 100 Situps, then run another mile. I had a lot of time to contemplate the function of abs, hip flexors, glutes and hamstrings during the second mile. So, we had a lesson in midline stability, or the ability to control your core under pressure.

5 exercise circuit, 30/20/10 for the reps.
Deadlift (65/95/135 lbs)
Ring Pushups (feet elevated/flat/on knees)
Knees to Elbow
Back extension
L Sit (no reps, just keep trying)

Most of my time was spent fine tuning the deadlift, although everyone looked good. The main issue is getting people to really pull in tight and get the bar close to themselves before they move. I’ll be interested in the feedback on this one.



  1. Jen says:

    Well, your plan worked. My whole mid section is sore! It was a good workout even if we were draging ass!

  2. Tom Brose says:

    I wouldn’t say dragging, just not as fired up as sometimes. Better to take a ittle time and do it right than spazz out and miss the point. That being said, some “sprint’ type workouts are coming soon.