ZombieFit

Archive for June, 2013

Parkour WOD: 06/25/13

by on Jun.25, 2013, under Parkour WOD

Parkor WOD

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: 06/24/13

by on Jun.24, 2013, under Rest day

Today is a Rest Day!

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WOD: 06/23/13

by on Jun.23, 2013, under WOD

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

3 rounds of 10: 25m quadrupedal movement, 10 jumping jacks, 10 sit ups, 10 pull ups/jumping pull ups and 10 air squats.

WOD 756

étudiant:
On the minute, and for ten minutes, perform:

5 push ups, 7 sit ups and 9 jumping jacks. If you can not complete the round within the minute time frame, stop what you’re doing, perform 2 burpees, and then start a new round.

avancée
On the minute, and for fifteen minutes, perform:

5 pull ups (may sub with jumping pull ups, 7 push ups and 9 air squats. If you can not complete the round within the minute time frame, stop what you’re doing, perform 2 burpees, and then start a new round.

traceur
On the minute, and for twenty minutes, perform:

5 L-sit pull ups, 9 push ups and 11 air squats. If you can not complete the round within the minute time frame, stop what you’re doing, perform 2 burpees, and then start a new round.

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WOD: 06/22/13

by on Jun.22, 2013, under WOD

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

3 rounds of: 10 jumping jacks, 10 sit ups, 10 pull ups (may sub with jumping pull ups) and 10 air squats.

WOD 755

Complete 21-15-9 repetitions* for time of:

étudiant:
12 inch box jumps, push ups, sit ups.

avancée
24 inch box jumps, push ups, knees to elbows

traceur
36 inch box jumps, push ups, knees to elbows

If needed sub parkour squats for box jumps.

*For those new to the site, this would work out like this:

21 box jumps, 21 push ups, 21 sit ups, 15 box jumps, 15 push ups, 15 sit ups, 9 box jumps, 9 push ups, 9 sit ups. This workout is to be completed as fast as possible and with minimal rest.

Post your time to comments.

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Rest Day: 06/21/13

by on Jun.21, 2013, under Rest day

Today is a rest day!

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