18 minutes of fun lie in store this weekend for those participating in the Open. To prepare, Thursday’s class started off with some useful kipping skill review and practice, and then closed out with some much needed (and very appropriate) mobility and stretching. For you participants, both of these will be included in your warm-up and cool-down on Saturday, but you would be well advised to hit them on your own between now and then.
The three-part kipping progression we’ve used in the past really seems to be paying (a lot of people are putting together solid kips!), and in light of that, Thursday’s classes worked through the same 3 parts:
Developing a solid kip and rhythm will really pay off, not only for pull-ups, but knees-to-elbows (K2E) and toes-to-bar (T2B). In light of 12.3’s T2B, everyone was given the option to try out a few practice sets of T2B. Unfortunately, the bars on the court aren’t really conducive to kipping T2B practice, so restraint was the word of the evening. Post skill review, everyone nabbed a KB, a towel, and then went for a nice run to enjoy the weather.
Everyone started outside, and completed two laps of the block run for their mile before heading inside to complete the remaining exercises. The name of the game for the met-con was core positioning – being tired and out of breath forced (or should’ve forced) everyone to concentrate on maintaining a tight core. More specifically, it demanded acute control over the position of the pelvis, especially the posterior tilt (tucking the pelvis forward, which is what creates the hollow position). Maintaining the posterior pelvis tilt during Thursday’s workout ensured that:
(A) your midsection didn’t collapse and allow your lower back to over-arch during the wall walkers, which stops the abdomen sagging toward the wall and helps stabilize the handstand position;
(B) your midsection didn’t collapse and allow your lower back to over-arch during the KB swings, which helps create a stable and safe position with the KB overhead; and,
(C) your midsection didn’t collapse and allow your lower back to over-arch during the mummy crawls, which stops the abdomen from sagging towards the floor and allows your shoulders to move freely.
It would appear that there’s a common theme running through there, wouldn’t it? Post thematic-workout, class worked some much needed mobility and stretching.
Once again, we’ll be kicking off our 12.3 workouts at 1pm on Saturday – if you’re free, please come out and support your fellow athletes/teammates/friends! See you then.