Bench Press Technique

Yesterday we talked a little about importance of external rotation in our bench press.  It is important to help put our shoulders in the proper positioning to prevent injury.  Check out the video below from our friend Kelly Starrett



WOD for Tuesday

Hang Clean  5x3  - think about the video we watched last week and the skill cues Miranda talked about
Push Press 3x5

MetCon
Tabata  Box Jumps

Workout of the day.

Only three full weeks of school left to finish the semester.  Lets get stronger everyday and finish at our peak!

WOD

3x5   Parallel Squat - Add 5 pounds
2x12 Deadlift - perfect form
3x5   Bench Press - Add 5 pounds
2x10 DB swings

Student Pictures

Mitch deadlifting 365x3

Derek looking for depth in his squat.

Austin

Rio rocking the new shirt!

Paleo Basics

The Paleo Diet mirrors the types of foods that humans ate prior to the Agricultural Revolution (about 10,000 years ago).  These foods (fruit, vegetables, lean meats and seafood) are high in beneficial nutrients (soluble fiber, antioxidant vitamins, phytochemicals, omega-3 fatty acids, monounsaturated fats and low-glycemic carbohydrates) that promote good health and are low in the foods and nutrients that frequently cause weight gain, cardiovascular disease, diabetes, and numerous other health problems (refined sugars, grains, saturated and trans fats, salt, high-glycemic carbohydrates, and processed foods).  The Paleo diet recommends that your replace dairy and grain products with fresh fruits and veggies - foods that are more nutritious and still give you all of the essential macro nutrients.

Ground Rules:

1. All the lean meats, fish, and seafood you can eat
2. All the fruits and vegetable you can eat
3. No cereals or grains
4. No legumes
5. No dairy products
6. No processed foods

The seven keys of the Paleo Diet according to Loren Cordain, Ph.D.

1. Eat a relatively high amount of animal protein compared to that in the typical American diet
2. Eat fewer carbohydrates than most modern diets recommend, but eat lots of good carbohydrates from fruits and vegetables, not from grains or refined sugars.
3. Eat a large amount of fiber from nonstarchy fruits and vegetables
4. Eat a moderate amount of fat, with more good (monounsaturated and polyunsaturated) fats than bad (saturated) fats, and nearly equal amounts of omega 3 and omega 6 fats
5. Eat food with a high potassium content and a low sodium content
6. Eat a diet with a net alkaline load
7. Eat food rich in plant phytochemicals, vitamins, minerals, and antioxidants.

Follow these seven keys to optimize health, minimize the risk of chronic disease, cause excess weight to melt away, and the most important to many of us is to increase performance. This is the way we're genetically programmed to eat

Want to learn more?  Research it yourself by google searching Paleo diet or clicking on the link below.

The Paleo Diet by Dr. Loren Cordain Ph.D.

WOD
Push Press 3x5
Power Clean 5x3

Towel Tug-o-War

Weight room pics

Nicest weight room in the state? Definitely!  Post your opinion in the comments section.

WOD 
3x5 Parallel Squat  Add 5 pounds
10-8-6 Bench Press
5x3 Deadlift

Death by Sitting

Over the past few weeks we have been hammering some important mobility pieces that are so often overlooked in relation to performance.  One of the pieces that has been working well is the opening of the back of the hip.  Our students spend the majority of their day sitting in desks and it does a number on both sides of the hip.  Check out is video blog from our friend Kelly Starrett.
Remember alway do a test/retest (squat jump) to check your progress.
Also keep in mind your midline stabilization principals during this piece.

Check out the Link below

Mobilize in the position of death by chair

Mara, Kara and Tylyn attacking their mobility issues.