Monday 110815

Skills challenge:

L-sit for time
Two hand medicine ball throw for distance, 12#/8#
Handstand walk for distance

Rules will be described for each event during class

Post results for each event to comments.
DSC01093
Holy rope monkeys Batman!  Everywhere!

Isometric training…….why, when and where?  Well, we did some yesterday, some last week, and they are in the WOD today in the form of max L-sit hold.  These static holds "involve muscular actions in which the length of the muscle does not change and there is no visible movement at the joint." 

Isometric exercises can be used for general strength conditioning and for rehabilitation where strengthening the muscles without placing undue stress on the joint is warranted.  Whether performed at maximal or submaximal loads, they are a fantastic tool for building muscular strength and development.  

Cool thing is they don't need much (or any) equipment to train and can be practiced anywhere.  For instance, you can practice L-sits or their progressions on the floor, rings, parallettes, pull-up bar, a park bench, your desk……..opportunities are endless.  

What can make it easier?
 

1.  Breathe normally–sounds simple but often forgotten.  Isometric exercises can raise blood pressure significantly for the duration of the exercise. While it will return to a resting level soon after, breath holding will only compound any increases in blood pressure.

2.  Warm-up thoroughly–so don't be late or lax on your attention here.  Muscles are under tension for a longer period of time and although that tension is more constant compared to a dynamic contraction, tears can still occur.

3.  Maintain some degree of tension in the abdominal region during all exercises. This will help to maintain a correct posture and will help to develop core stability.

4.  Try to externally rotate your shoulders (like we do overhead with the snatch position) as it will help create more force and stability to press/hold from
.  
5.  Try it shoeless–hey, less weight to hold up! 

Comments

  1. Matt :

    Rad rope climba’s!!!

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