ZombieFit

Archive for August, 2012

Rest Day: 08/31/12

by on Aug.31, 2012, under Rest day

Today is a Rest Day!

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Parkour WOD: 08/30/12 (Quadrupedal Movement)

by on Aug.30, 2012, under Parkour WOD

Parkor WOD 12

What are we training?: Quadrupedal Movement

Quadrupedal Movement (QM) is a functional movement that can be used to navigate over difficult terrain and/or thin and long obstacles. The purpose of QM is to maintain stability and balance in your movement. Bipedal movement, while efficient, is not necessarily the best method when navigating certain environments. For instance, if you had to walk along a thin ledge with a large drop on both sides, it would be better for you to have four points of contact (as well as a lower center of gravity) than two.

How can you practice it?:

Forward QM
Get down on your hands and knees, placing your hands directly underneath your chest as if you were going to start doing push ups. Keep your knees directly underneath your hips. If you have done yoga before, this is very similar to a table-top position. Then lift your knees off the ground. You should be fully supporting yourself on your hands and feet. The weight should be balanced. You should not be top or bottom heavy. Now that you are in the start position, you can begin your movement. Pick an arm that you are going to start with. You are going to move forward using that arm AND the opposite leg. You should move these appendages at the same time. KEY NOTE: When moving your leg, do not move your knee more than 3-5 inches past your hip. Keep your torso elongated and your head slightly up. Then move your other arm and opposite leg. Continue going forward.

If you find yourself moving the same-side arm and leg, reset the start position and begin from the top.

Backward QM
This is the EXACT same movement as the forward QM, except you are going backward. This is exponentially more difficult than forward QM, but you can make it easier by not extending your foot too far back behind you. Your knees should still only move about 3-5 inches past your hips.

Why is this important?

This is a functional movement that will improve your proprioception (your sense of your body position) and functional strength. It has real-world applications and is something that ZombieFit uses in its conditioning WODs.

The WOD:

Warm Up:

3 rounds of 10 push ups, 10 sit ups and parkour squats

etudiant
50M forward QM
50M backwards QM

avancee
100M forward QM
100M backward QM

traceur
150M forward QM
100M backward QM

Note: *Remember, this is NOT a conditioning WOD. Take your time and think about the movement. Master it and make it perfect. If it doesn’t feel right or if something hurts, you are likely doing it incorrectly.

Conditioning WOD:

For time, complete the following:

etudiant
3 rounds for time of:

25M forward or backwards QM
25 air squats
25 jumpings jacks

avancee
4 rounds for time of:

25M forward or backwards QM
25 air squats
25 push ups

traceur
5 rounds for time of:

25M forward or backwards QM
25 air squats
25 push ups

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Rest Day: 08/29/12

by on Aug.29, 2012, under Rest day

Today is a Rest Day!

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ZombieFit featured on CityFit

by on Aug.28, 2012, under Media

This past Saturday we had a fantastic class with some awesome students. Included in that was Ian from CityFit, who was kind enough to write an article about ZombieFit.

Thanks Ian!

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WOD: 08/28/12

by on Aug.28, 2012, under WOD

Warm Up: run 1/4 mile OR row 250m OR bike 1/2 miles.

3 rounds of: 25m quadrupedal movement, 10 push ups, 10 pull ups/jumping pull ups, and 10 isuckatthis**

**perform a movement that you suck at. If it is already in the warm up, then perform 15 repetitions of that movement instead of 10. For instance, if I suck at sit ups, and there are sit ups in the warm up, I’ll do 3 rounds of 15 instead of 3 rounds of ten. If I suck at handstand push ups, I’ll perform 3 rounds of 10 handstand push ups (or their progression) and add that to the warm up.

WOD 707

├ętudiant:
On the minute, for 10 minutes, complete the following movements:

5 air squats
5 push ups
5 sit ups

avancee
On the minute, for 15 minutes, complete the following movements:

5 push ups
10 air squats
5 sit ups

traceur:
On the minute, for 15 minutes, complete the following movements:

10 push ups
10 air squats
10 sit ups

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