In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Last week the Oakland Police Department (CA), lost four of its members. They were fine men who died in the service of their city. Two were motorcycle officers and two were SWAT officers. The officers funeral was on Friday. 21,000 people attended including officers from all over the country.
The officers were killed by one person in two separate events at two separate locations. The killer was a suspect in a 2007 murder and the recent rape of a 12 year old girl. The killer was allegedly a suspect in several other rapes as well. In an unconfirmed report, but from a reliable source, the killer's parole recommendation (conviction for armed robbery and assault during a car jacking) was never let the killer back into society. He was far too violent to be allowed to walk among society. If this report was written as reported the author was tragically accurate.
The slain officers did nothing wrong tactically from what we can gather. The killer was ultra-violent and did not care about anything including himself. He assaulted the first two officers during a traffic stop and killed the second two during the raid to take him into custody.
We will never foget the sacrifice made by Mark Dunakin, John Hege, Daniel Sakai and Ervin Romans on March 21, 2009. To our brothers and sisters of the shield in Oakland and to the families of the officers, we are deeply sorry.
Brian rowed furiously for 4 rounds of 800 meters...
We don't use any of the exercises listed in the following article by Sean Barker, but we still get athletes asking about some of them.....new athletes that is: 5 Exercises You Shouldn't Be Doing
We've spoken of this before. Active Release Therapy works very well for muscle injuries and chronic spasms. We know one professional athlete that was told he needed surgery, but had ART done and the surgery was no longer necessary. We had it done a few years back. A problem plaguing me for two years was fixed with two ten minute sessions!
The below photo and bench press description is from Gubernatrix-All Around Strength Training, a website that caters to women and strength training. To clear up a misconception about women and bench pressing technique that came up during "Lynne" we've posted the following, written and demonstrated by a woman:
Step 3: Lower the bar to the chest
"Before you start to move the bar, take a deep breath in and then lower the bar to your chest. If you don’t touch the chest, the rep doesn’t count."
To read the entire article or go to the Gubernatrix-All Around Strength Training website click the link:
"Full range of motion is important to getting stronger at functional movements. As coaches, we would much rather see scaled-back movements at full range rather than abbreviated prescribed movements. (ie. full range knees and hands over partial toes and hands push-ups) If it takes longer rest periods to get the full range push-up it is a "good trade". Do we want you to be fast? Yes. Do we want you to perform full range movements? Yes. I guess we just want it all."
"Shorting:This is the worst and most common cheat where the cheater typically doesn’t go all the way down. Not rising to the top is less common but still cheating."
-------------------------------Greg Glassman, CF Journal, Issue 7, The Push Up--------------------------------
"Completing the full range of motion for every movement is of huge importance in the workouts. One of the reasons for this (and there are many) is that it makes it possible to measure your own progress. For example, let's say you complete the workout "Cindy" with 10 rounds but your chin only makes over the bar a few times and your chest never quite touches the ground on your push-ups. A few months later, you try it again but decide to make every rep legit and still get 10 rounds. You've still obviously made an improvement but it was unmeasurable (you got a score of 10 rounds both times.) By going for the full range of motion every time, you'll never have to wonder just how much you've improved!
We had a visitor yesterday, Dan from Syracuse, NY (between George and Patrick). Dan did well on the WOD, in fact he was the big winner of the day edging out Devin by two seconds with 17:08! Great job Dan and thanks for stopping by!