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Good Job Coach!


Good Job Coach!


WOD 2  WOD 3

Herb Sayers coached his first group class tonight. He did an excellent job. There is a challenge to running groups, especially very large ones and Herb was up to the challenge.  We had a great turnout tonight. Kevin Peters stopped in to check us out. He is a competitive volleyball player and a great athlete. Welcome Kevin and great job everyone on a tough workout!

Tight Lines!

This is an expression used as a salutation for fishermen. The thought is if you let your line go slack while fighting a fish, there is a good chance it will shake the hook. We can also relate this expression to exercise. Every exercise will have very critical and deliberate mechanical positions. This is basically what we refer to as technique or form. Correct mechanics are essential for exercise effectiveness and safety. Any movement outside of these lines tends to be inefficient and wasted. This compromise in movement invites injury as well. You should have distinct positions at the start of a movement, through execution, and at the finish. Accomplishing good movement takes focus, especially when you are getting fatigued. It’s application to your body is obvious but it also applies to positioning of the equipment you are using. Stay tight and focus on distinct and deliberate positions. Every repetition should look the same! Here are some examples of wasted, inefficient movement.

  • During a push-up, the hips may sag or pike. This can be indicative of fatigue or weakness. However, shifting of the hands, feet, or head also applies to wasted movement.
  • When using kettlebells it is critical to practice a good solid “racked” position. Letting the bell pull you out of position or holding it outside of the rack will only get ugly. Control the bell. Don’t let it control you.

  • When squatting with or without resistance it is common to see shifting and breakdown of mechanics. The eyes and head will drop, causing a chain reaction. The shoulders will start to disengage and the back will start to round. Keep the eyes forward, keep the back tight, and maintain steady depth.

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