At the Heart of it...our workouts increase your GPP, also known as work capacity. If I can increase your work capacity over broad and general domains then you'll be able to handle any physical task that is thrown your way...This IS the standard of Fitness. Terrorist hunters, athletes, parents, grandparents all need a certain level of functional capacity to live and move as they desire...some are happy to manage physical tasks others have a desire to dominate them.
There are other ways to increase work capacity besides our Main WOD (Workout Of the Day)...it's called Extra Work. It can take the form of a very short but tough circuit like Tabata squats, a mild paced TGU session, our classic Callisthenic warm-up, farmers walk, skill training, and more...
If you'll allow me the slack to be a bit corny and festive, (remember, I am the Dad of a 3 and 5 year old), I'll say our Main WOD is Santa delivering the goods, and our Extra Work Santa's helper...
Enough for now...GPP is yet another subject I could talk and write pages upon pages on...
SO what about our Farmers Walk?
Post your thoughts...
OH...and anyone want to join Vivek in doing them everyday after class?
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Look how high those elbows are!
Vin was 5-5 this week, Welcome back buddy!
A "Danny-up"?
Look for proper Front squat Rack Position, (bar on outstretched shoulders and elbows high) in our Flickr SlideShow
8 comments:
Damn - whenever I have a circuit with chins I go super-slowly. Need to build back up my strength!
I don't know about the Farmer's Walk every day, but I think maybe every week? It was literally painful near the end, but I guess awesome for working the grip?
Considering I could barley hold my sweatshirt after farmer's walk, yeah, adding it in is probably a good idea. Seriously though, I couldn't move my fingers without cramping afterwards.
Ps - lovin the longer posts...write on! : )
Barely, not barley...typing on the sidekick is a stinker
I want to thank Steven! Without his companionship, I would have either put those suckers down or done a speed walk around the building. We had a leisurely conversation while he was carrying an extra 70lbs and I was carrying an extra 50lbs. The chat kept my mind off of the excruciating burn in my delts that was creeping down to my forarms.
A good team!
Georgia, thanks for the positive feedback...sorry about the grip, that's what no drops will get you!
Cara, every day (m,w,f) would be too much for some...the cool thing would be to gather small groups with the same needs to get 'extra work' in together...I see that already with the muscle-up crew!
Extra work can improve work capacity AND specific weaknesses.
Farmers walk is no doubt a killer for the grip but also excellent GPP for the core as we re-enforce proper postural alignment...remember to "Walk Tall". Walking briskly is fine also as the impact of a simple weighted foot strike has a positive effect...of course leave it to Steven and Adrienne (2 of our more psychotic psycho’s) to torture them selves with a Slooow walk...
I definitely would've liked a walking buddy but singing 12 days of Christmas helped to take my mind off the burn! :) I'm in for the "Muscle-up farmers walking club" - can we make t-shirts?
Mike, great job today! You were flying!
Thanks Elizabeth, I had to make up for snoozing on you guys yesterday!
I love the Farmer's Walk, and the sandbag carry for GPP!
Mike, that was an absolutly insane pace you kept today...And the finishing farmers walk was an instant Hall of Famer...
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