Saturday, August 18, 2012

"Why do a miserable plank when you have movement complexity?" Ido Portal


A. Press
Beginners: 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Max for one rep, then down 20 lbs for 2 reps x 3 sets

B. 30 air squat to one arm push-ups.   (15 per side)
     400 meter run
     rest 2 minutes

    20 burpees
    400 meter run
    rest 90 sec.

    10 Kozak insertions
     400 meter run
 
   
 

NOTE - the air squat to one arm push-ups is something we learned at the Movement Camp. A point that I learned from both Ido and Dr. Spina is that MOVEMENT COMPLEXITY IS KING!!!! This is a  principle that I have long believed in and I feel now I have even more 'scientific proof' as to why this is true.  We won't do away with the "miserable" burpee but really, how much fun is it to do countless burpees? Instead of endless repetition, increase the complexity of the movement pattern.  When complexity is introduced the NERVOUS SYSTEM turns on! We know this is something the Bulgarians believe when it comes to weightlifting (anything under 91% and your brain is on automatic) but it is also true for bodyweight movements. The Russians know this too and that is why Russian kids start out as gymnasts.

NOTE: Saturday classes are changed this week - 9am WOD and 10am Gymnastics - so that we can all make it out to the Cool Spring Ranch "Farm to Fork" event!