ZombieFit

Tag: quadrupedal movement

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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WOD: 07/03/12

by on Jul.03, 2012, under WOD

**Sorry for the late post! I put the wrong time in the scheduler!**

Warm Up: run 1/4 mile OR row 250m OR bike .5 miles.

3 rounds of: 5 burpees, 10 double-unders (may sub with 25 single-unders) 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 686
For time, perform the following movements:

étudiant:
15-7-9 repetitions of:

5 foot precisions; air squats and sit ups. In between each round perform 10m of quadrupedal movement*.

avancée
21-15-9 repetitions of:

6 foot precisions; air squats and sit ups. In between each round perform 25m of quadrupedal movement*.

traceur
21-15-9 repetitions of:

7 foot precisions; air squats and sit ups. In between each round, perform 50m of quadrupedal movement*.

Post time to comments.

**You will perform your qm after you have completed ALL number specific sets of each movement, i.e. when you have completed all three sets of your first movement (15 for etudiant, 21 for avancee and traceur) you will then perform the movement at the prescribed length. You may use any type of qm, either forward, backward or side to side.

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