Lest anyone thinks today’s blog-post title is coarse and ill-timed, I’ll let you in on the joke: out of 8 (count ’em, 8) different fortune cookies, the one Ben Brown chose last night had the title to today’s post tucked inside as its fortune. Somebody cue the Alanis Morissette.
In all seriousness, I’m sure I can speak for every CFDCer when I tell Ben that we are all wishing him a speedy recovery.
If you’re wondering about class, well it turns out that despite Mother Nature’s best attempts, the gym was still standing and without a single drop of water inside. So class hit the court for a very dynamic warm-up, including a full length Bear Crawl, Carioca to the Left, Carioca to the Right, Walking Lunge, Backwards Bear Crawl, Inchworm (1/2 Ct), Walking Hammie Stretch (1/2 Ct), and Broad Jump.
In the PAST, we’ve done kneeling jumps as singles, often progressing from landing on the floor to landing on plates to landing on boxes.
The first two sets of bench were done without the assistance Rows in between. Starting with round 3, begin adding in the DB rows between sets of bench, shooting for 8 to 12 solid reps. A hint for the DB rows: start with your weak side, completing as many good reps as you can, and then complete the same number of reps with your strong side. This will help build up balance between the muscles on the two sides of your body.
The DB Walking GMs: with a DB in each hand (aim for a total of 1/4 to 1/3 of body weight), take a moderate step forward and then lean over by driving the hips backwards – the focus should be on driving the hips backwards, not on leaning over; knees do not need to stay locked, but there should be minimal flexing:
Comparison: In the above photo and in front, we see Peter’s body position while doing the Walking GMs – hips pushed back, torso in a slight lean forward, legs fairly straight; facing away from us and just behind Peter, we see Greg’s body position while doing a walking lunge – torso upright with hips directly under his torso, legs bent to at least 90 degrees.
A little bit of post-workout stretching, and it was all over. Stay tuned for more updates about the 31 Heroes workout and FGB VI. In the meantime, keep your fingers crossed that we’ll be able to make it through a full week without some earth shaking even taking place in the DC-metro area.