Reminder: Teens Class goes till 4:45 on M, W and F. Please don’t start your warmup until 4:45 on these days. If you come in the gym prior to 4:45, please remain clear from and quiet for the teens class. T and Th are still 4:30 warmup start.
Bryan puts together another great Sat Am WOD for a dedicated crew.
2 sets of:
5 deadhang ring to inverted pulls
Dumbbell One-Arm Pressing Snatch Balance (5 left/5 right)
(this video is of a barbbell pressing snatch balance. The one-armed dumbbell pressing snatch balance is performed the same, except your hips will shift to the side you’re holding the dumbbell and your opposite arm will extend for balance)
Today’s WOD is a B-Day WOD for Gail C. Gail is an avid volleyball player, so we’re incoprorating elements that will help strengthen her game.
21-18-15-12-9-6-3 reps for time of:
Push Jerk (95#/65#)
Jump Squats: 1st jump starts with a squat down. Each squat must go below parallel. Both feet must leave ground at top. Strive to STAY ON HEELS…yep, jump from your heels with maximum hip extension.
Push Jerk (no Push Press). Must land with knees slightly bent, bar locked overhead with elbows straight. If you find yourself pressing the bar after landing, then lower your weight. You MUST stand up fully prior to lowering the bar down for the next rep.
We welcome another group of new TAKEOFF athletes, and extend a huge CONGRATS to our 7 recent TAKEOFF graduates.
TAKEOFF SKILL INSTRUCTION:
Squat, Overhead Squat, Row, Situp.
21-15-9 of Squats and ABMAT Situp
21-15-9 of Squats and ABMAT Situp
Last Spring, Nicole was home visiting her family. Her stepdad, Steve, had recently been to the Dr for his annual checkup. He had some big news: his triglycerides were 596 (as a comparison, “normal” levels are less than 150 mg/dl….and normal in blood test tends just to be a magical line between sick and not sick….there is damage being done on the “well” side of that line) His Dr. was putting him on an immediate emergency diet to lower his cholesterol and triglycerides. This consisted of the nurse handing him a packet of papers and sending him on his way. Nicole and Steve looked over the diet together. What Nicole saw was pretty scary: low fat, whole grain, no red meat….the standard conventional wisdom. When Nicole and Steve talked, Steve had been eating this “emergency” diet for about a month. His meals consisted of tons of brown rice, cantaloupes, and any food labeled “whole grain.” Breakfast was non-existent. He asked Nicole to look at his diet because he felt like complete crap; lethargic, putting on weight, and NOT feeling better.
Nicole and Steve went over some basic physiology and endocrinology–how macronutrients trigger hormones and what those hormones do to our bodies. They looked at what happened when he ate the food selections provided by his Dr. They looked at food Quality and shifting macronutrients. They laid out meal options and food selections. Nicole cooked a few meals for the family to lay the groundwork. I pointed Steve to a few Mark Sisson reads (definitive guides to grains and cholesterol as the start). He ran with it. Meals became centered around meat and veggies with clean fats to round out calories. Steve did not go primal or paleo, but he drastically improved the quality of his food and shifted the majority of his caloric intake from carbs to fat and protein. This included ditching pretty much all grains.
This past December (7 months later), we were back in OH visiting Nicole’s family. When I saw Steve, I hardly recognized him. He had lost over 20 lbs (no more 2nd chin). He had news too: his triglycerides had dropped to 190 mg/dl. He wasn’t out of the woods yet, but his systemic inflammation was markedly reduced. His Dr was very pleased with his progress (actually amazed at the speed). Being a lawyer, Steve was pretty direct in telling his Dr. that he had done pretty much the exact opposite of the “emergency diet” to achieve his progress.
The point of this is not to be cavalier about ignoring the instructions of a Dr. The point is that when it comes to NUTRITIONAL intervention for disease and risk factors, Drs rely, for the most part on the work of others’ (namely dieticians taught from a USDA MyPyramid-centric curriculum). This is severely lagging current scientific info. There is a ton of inertia to overcome in this regard.
If you have a story of successful family intervention (Meegs, i think you’ve got some), please post it to the comments. Mark Sisson did a great recent post about getting parents to eat healthy. Quite fitting.
Jay’s setup position highlights the difference between a deadlift setup and an olympic lift setup. In his Snatch setup, he has a relatively low hip position (shoulders barely in front of the the bar with vertical arms) compared to a deadlift start (higher hips, shoulders more in front). His lower hips/vertical arm setup is desired for the snatch (and clean), because the first pull sets up Jay’s second pull (the explosive hip extension). However, notice as Jay executes the first pull (deadlifting the bar off the ground), his hips rise (and his shoulders move in front of the bar) prior to the bar leaving the ground. There are a couple potential reasons for this. 1) Insufficient Quad strength relative to the weight forcing hips to rise to engage the hamstrings; 2) Jay is used to a powerlifting deadlift setup (higher hips) and he naturally reverts to that from practice. At heavy weights, there will be an some inevitable hip rise for most athletes, but we strive to limit this in the olympic lift to help setup the second pull. This weight is not heavy for Jay. He is most likely reverting back to deadlift patterns. Low-depth, vertical posture backsquats can help build quad strength, and snatch deadlift/snatch pulls can help reinforce a lower starting back angle as the lift begins. All in all this is a great setup for Jay, we will just work to keep his shoulders rising with his hips for more of the first pull.
Keep watching for more coaching-tip videos.