Saturday! Clean out your hydration pack and dust off your trail shoes cause this Saturday we are hiking Mt. Baden Powell! This is a fun half-day 8 mile hike we do every summer. The plan is to be at the trailhead early Saturday morning at 0730. In the past some folks meet at the gym and carpool/caravan up the mountain. Each vehicle will need a Forest Adventure Pass to park at the Vincent Gap trail head. These cost $5 and are available at nearly all sporting goods stores and ranger stations.
Low back pain? Sciatica? Lifts stalled out? Gymnastics movement really difficult? We are always talking about “getting tight” and creating tension. Everyday, during nearly every movement a queue is heard to tighten up, stabilize, squeeze your butt, belly breath, or something of the sort. Our warm ups are especially designed to warm and activate your supporting structures and prime your nervous system. To practice your postures/positions and get the old body kicked into gear. Then the heavy work follows. But, if you have a difficult time recruiting the correct muscles or haven’t developed the proprioception to know if or how to activate/sequence correctly, you have a little more work to do. It’s okay, these are skills and require practice and repetition to ingrain the technique. But once you’ve got it you’ll realize they transfer to all movement, protect you from injury and allow you to progress. Core-to-extremity.
Some homework: Watch this short video and practice. Feel the sensation and learn it.
WOD: Press Wendler Week 3, 5 @ 75%, 3 @ 85%, AMRAP @ 95% then, Jerk 3-3-3 then,
3 Rounds for time of: