JUMP FOR JOY!
The rain has stopped (at least for now) and the Fall weather is on it’s way. What’s not to be excited about?
How do we know we’re pulling our foot up under our bodies when we run in the Pose style? One way is to have a coach tell you when your foot is out of position, but that doesn’t always help you gauge where the right position is. For that, we turned to the use of partners on Tuesday night.
We started off revisiting our basic hopping drill with a forward lean to remind ourselves of good body position when running. However, we added a twist by having our partners follow in a light jog rather than a hop. This created a physical limiter for how fast the following partner could jog, allowing them to concentrate on form rather than speed.
Next we used our partners to actually provide us with a physical form check by creating two barriers with their arms in front of and behind our knees as we ran in place. If you’re still kicking out behind you, rather than pulling your foot up underneath you, you’ll constantly bump into your partners arms and hands.
Lastly, we combined into groups of four for the Chain Drill. With one person leading the group, the other three people placed their hands on the shoulders of the person in front of them. On cue, the entire group performs a light jog while staying together. The focus here again is on form: reach your foot forward rather than leaning, and you’ll kick the partner in front; let your foot kick out behind, and you’ll kick the partner in back. In order to smoothly complete the drill, each partner will need to employ good foot pulls and body lean.
10 Rounds of :30″ Box Jumps, :30″ Rest, :30″ Wall Ball, :30″ Rest
explosive, explosive, explosive. That’s really the only way to describe the requirements of this workout. This was one workout where not using your hips would really take it’s toll.
Score was kept as lowest number of reps completed in any one round (similar to a Tabata style scoring) for both exercises.
2 x 10 Back Extensions
2 x AMRAP Cradle of Pain
Back extensions were done suspended on boxes with partners holding each others legs (legs bent at 90 degrees to ensure no hyper extened knees!). Additionally, each rep was prescribed as 2-2-2-0; that’s 2 second count raise, 2 second count hold at the top, 2 second count lower, and no rest or hold at the bottom – just start immediately into the next rep.
And who could forget that CFDC favorite, the Cradle of Pain?
Great work everyone. Remember, this Saturday is Fight Gone Bad. If know you are attending, please leave a comment in response to this blog post about which start time you would prefer (9AM or 10AM) and which weight class (A, B, C, or D; check the post from last week down below about what these mean if you’re not sure). Additionally, if you will not be around this weekend but would still like to participate in the workout, we will be running a limited group through on Thursday night (exact time TBD), but you must let us know before hand.