March11, 2010

Today's evil Gi Joe villain. Cobras infamous.......

2 days of ordering shirts left to go.

Let's keep those orders rolling in. We are hoping to raise enough money to buy some skipping ropes, spring collars and replace some of the stretching mats.

Today's topic is the strange things we see at the gym. This isn't about the guy who showed up in the spandex pink unitard and parades around like a puffed up rooster. We are talking about exercises that look strange, weird and totally foreign. You've all seen them happen and scratched your head as to whether or not it was legit or buddy is just some dork trying to look like he knows what he is doing.

Scap Jax - This one is not all that strange as the movements are regular every day movement. However, it is difficult to start with as it recruits opposing motor units of push and pull at the same time which makes it difficult to keep coordinated. The movement is a dumbbell bicep curl performed at the same time as a dumbbell overhead press. Both start at the bottom and lock out at the same time at the top and lower finishing at the bottom simultaneously. It is a regular style curl and a regular style press.
Zercher Sumo DeadLifts - This will require the athlete to take an extremely wide stance, potentially even clipping the weight so that the plates can be moved out wider on the oly bar. In any zercher lift the athlete will hold the bar in the crook of their elbow. It is often a good idea to wear a sweatshirt or wrap the bar in a towel as you can damage the bicep tendon when lifting with the weight in the crook of the elbow. In the sumo stance place the bar in the cook of your elbow and complete the movement by deadlifting to lock out and returning to the ground. In the totally lame picture of zercher squats you can see the arm position and where the bar will rest.

Kelly Snatch - This is a craaaaazzzzy movement. It is done by starting the bar in a hack deadlift position (person standing in front of the bar with it against their Achilles tendons. Hack deadlift the bar until it reaches the glutes and then jump upwards. The same movement we would do on the opposite side of our body when the bar gets to the pockets area. As you jump the bar up begin pulling the arms forward and lowering your upper body under the bar. At the finish of the movement your head will be even with your knees with you butt up in the air. It will resemble the start of a stiff leg deadlift if the athlete were standing on blocks. Ensure you keep your back tight and shoulders/arms locked. People with poor shoulder flexibility and strength need not apply! Wish I had a picture. If anyone has one please post a link to the site. Here is a picture of the starting position for the weight to initiate the movement.

So the next time you see someone doing something strange, it may not be all that strange and useless after all. Hmmmmm

"Tabata a Little Less Ugly Round 2"

1 minute rest between rounds

Thruster - Guys @ 65 Gals @ 45

Pull Up

Front Squat - Guys @ 85 Gals @ 55

KBS - Guys @ 55 Gals 35