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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Wednesday, June 17, 2014

 

Physical Education Staff from Seven Oaks School Division: did you know that CFW offers professional development to physical education professionals and fitness coaches?
Physical Education Staff from Seven Oaks School Division learning how to teach functional movement to kids – they got into character on the last day!

Fitness:
A. 15 minutes balance & agility work
B. 3 rounds for times:
Row 500M
Run 400M
50 Double Unders
Rest exactly 2 min between rounds.
C. 2 sets:
Single leg bridge 10 reps per side
Quadruped T-Spine rotations 10 reps per side
Calf Stretch or Calf Smash 1 min per side

Health:
A. 15 minutes balance & agility work
B. 15 min, resting as needed between exercises:
Row 30 sec sprint
Row 90 sec at recovery pace
AD 30 sec sprint
AD 90 sec recovery pace
Farmer Carry 2 gym lengths
Walk or jog 1 lap around gym
C. 2 sets:
Single leg bridge 10 reps per side
T-Spine rotations 10 reps per side
Calf Stretch or Calf Smash 1 min per side

Performance:
A. Barbell Club: Oly
B.15 minutes balance & agility work
C. 18 min for max double unders:
Row 2K
Run 1600M (8 laps)
AMRAP double unders in remaining time
D. 3 sets:
Single leg bridge 10 reps per side
T-Spine rotations 10 reps per side
Calf Stretch or Calf Smash 1 min per side

Coach’s Tips

Part A is coach’s choice, but might include anything from agility ladder work, dot drills, precision jumps, beam work or some fun with our homemade indo boards.  This should be fun and feel like play, but it can act as a warm-up for the rest of the workout. Part B will likely be about pacing, you’ll want to work at a hight intensity, and try to be consistent with your times for each round, as you will be resting 2 minutes between rounds. If you have any issues with running, you can do the Health workout instead. A quick note on the single leg hip bridges, one way to ensure that you are using glutes rather than lower back and to ensure good pelvic alignment on these is to hug the opposite knee to your chest. The T-spine rotations are done on all fours, with hand either behind the head or at your lower back, but keep hips squared.  As for your calf, the choice is yours whether you prefer to stretch or smash and if you choose to smash, you can use a lacrosse ball or if you are a bit more brave use a barbell or have a friend help you out by rolling your calf onto a foam roller. Performance athletes, your WOD is a bit different, you’ll be doing all your rowing, then all your running, then your goal will be to see how many double unders you can get in the remaining time, under “duress”.

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