Monday, 3/28Daily News and Notes:*Why Lunge? – Single leg work affords us a number of benefits that dual leg training does not. First, it requires the ability to stabilize our trunk in a way that is unique to lunges. Second, the deceleration eccentric component is not matched by squats. As you know by now, the eccentric portion of movement is where the most muscle damage occurs. This is why lunges make us more sore than any other movement, because the eccentric is so demanding. (Note: sore does not equal productive. It’s simply a statement of the tissue breakdown the lunge places on the muscles). In short, if you want the strength of two-leg training to improve, involve some components of single leg. In order to activate the glutes to their fullest potential, drive the heel into the ground rather than the toe. *Glute Bridges or Thrusts – These teach our core to stabilize when in hip extension, an important preventer of low back pain. They also work the hamstrings and glutes very well.
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Daily Challenge“Readymade” |
Tuesday, 3/29Daily News and Notes:*What Ropes and the (7′ On / 90″ Off) Accomplish? Ropes are an amazing metabolic tool. Most sets are short and intense, and if you go all out on the power based movements, you’ll see improvement in your VO2 Max, which is basically your body’s ability to use oxygen, which correlates to your “go” and motor. The 7′ on/90″ off allows us to stay as anaerobic as possible. This is a better energy system to be in when it comes to fat loss while preserving muscle mass and strength.
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Daily Challenge“Velvet Glove” |
Wednesday, 3/30Daily News and Notes:*Kettlebell Class Core Focus – In Kettlebell Core class, the movements will always feature a heavy emphasis on the abs and core, as well as traditional bell movements and some other movements we don’t find in the Daily Challenge. *Restorative Yoga – Don’t forget, tonight and every Wednesday at 8 pm. Bring a mat an a foam roller and get ready to feel and move better. *Helpful Reading: How to Increase Your Back Squat (by Brenna Bulach) – Coach Brenna provides a great breakdown of the set-up, descent and ascent. *Helpful Reading: How to Do More Pull-Ups (by Dave Thomas and Robby Sparango) – Technique, movement and accessory.
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Restorative Yoga |
Thursday, 3/31Daily News and Notes:*Helpful Reading: Learning the Hook Grip (by Caitlin Friedhoff, USAW) – Coach Caitlin provides a great breakdown of the hook grip and its benefits.
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Daily Challenge“Venice Queen” |
Friday, 4/1Daily New and Notes:*The Metabolic Benefits of the EMOM – We’re simply taking advantage of the work:rest ratio in the EMOM. Because the nature of the pace is pre-determined, it allows us to just focus on completing the two movements as quickly as possible and then take full advantage of programmed rest periods. This provides a high level of fat burning while also preserving our power, and strength. *FireFighter Aid Fundraiser – Just a reminder, our fundraiser for 6-year old Mason of the FireFighter Aid family is Saturday, April 9th. See the link here for full details: https://www.facebook.com/events/1151829454836397/
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Daily Challenge“On Mercury” |
Saturday, 4/2Daily New and Notes:*The Scientific Findings of the 40″:20″ Protocol: Nicolo et al observed in Neuromuscular and metabolic responses to high-intensity intermittent cycling protocols that this specific 40:20 timing of work to rest ration has been shown to produce higher metabolic values than any other form of Tabata protocol. This result will be basically lots of fat burning and improvement in VO2 Max (work capacity)Saturday Open Gym – A reminder that hours are 9a – 12p.
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Daily Challenge“Slow Cheetah” |
Sunday, 4/3Enter tracking into the Whiteboard App |
Vinyasa Yoga: 9a @ CPOpen Gym: 10 – 12p @ CP |
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