On the weekend we had 12 Athletes compete at the Affiliate
Allstars NSW Qualifier and finish 3rd and 11th both qualifying
for the finals in Melbourne on the 28th November. Team 1 - consisted
of Luke O, Neil P, Casey G, Kat B, Renae D, Mel C and Team 2 - Luke G, Big Trav,
Olly, Nat, Sonya, Jodes. Heres a rundown on each of the workouts! Big thanks to
Sonya and Kat for the writeup!!!
1: Each member completes 15cal row, once off the
rower the athlete begins the combined totals, as each member comes off the
rower they assist in what remains. Once TTb are complete, athlete 1 starts back
on the rower and the cycle continues.
Team 1 - 8th for the guys (1), 4th
for the girls (1A). Luke annihilated the row finishing 15cal in 15 strokes,
pulling close to 3000cal/hr! The boys moved quickly and efficiently through the
movements making it through the STO for the second round, quickly added the
weight for the deadlifts but didn’t quite get started. Kat also rowed well
staying over 2000cal/hr for a good bit of it! Renae and Kat managed to get all
of the STO done and a good chunk of the dead’s before Mel even got to them! It
worked well, as then she kicked fresh through the TTB, and before they knew it
they got back to the rower, got through it again, STO hurt, lightning quick
transition and then Kat started on the dead’s, holding on for dear life until
time, giving us a 4th place finish!
Team 2 - The first event went smoothly with Olly
and Lukey G smashing out their ‘first comp’ jitters. Both males and females
made it back through the second row….groans of complaints followed from
Jody…who dreaded more shoulder to overhead, after having nearly completed the
first 50 before Nat and Son left the rower.
2: The leg
Team 1 - 2nd place! Mel, Kat, Neil,
Luke, Renae, Casey. Inter team competition. Mel just wanted to stay in front of
Kat, Kat wanted to catch Mel, Neil wanted to catch Kat, Luke stayed right on
Neil’s heels as did Renae, and Casey did not cave under pressure of having to
bring up the rear and fought hard in the lunges to finish us off in 2nd
our best event of the weekend!!
2 - This leg burner left everyone a mess at the front rack lunge. This may be
the WOD that destroyed Lukey… leaving him on his back, feet elevated, taking
the occasional lap to alleviate his nausea. An awesome effort from the team
though ensured everyone got through within the time frame.
Team 1 - 5th place. Again, an inter-team
competition, the girls just wanted to catch the boys and there was no way in
hell they were going to let “the bitches” (thanks Luke) catch them. They didn’t
and thanks to their lightning quick DU, actually smashed the girls, staying
2 - Lukey seemed to recover by event 3 and the boys flew through this event,
leaving the girls in the dust. Nat and Son tried to pull their weight in the
power cleans, while Jody still smashed out the majority of the reps despite a
sore Achilles. The highlight of this WOD was Trav’s double unders. After weeks
of stressing in the lead up, the hard work payed off mate….smashing out 27 in a
row and finishing each set easy.
Event 4 & 5:
Team 1 - 9th. Luke and Kat, Mel and
Pun, Renae and Casey. Everyone moved through fairly quick, with Neil and Mel’s synchronized
OHS like something out of a textbook. Highlight of the workout was Casey who
managed to kill his grip so much he fell off the pull up bar, but luckily the
mats were pretty soft and like a trooper got back up and finished them off and
we finished under the time cap.He did
scare us a little though. This was a workout Casey feared a little because of
the 60kg OHS, but he absolutely killed it! All the practice paid off!
Straight into the complex our transition was
quick. All 3 girls hit their pre determined 75, then with plenty of time to
spare Kat managed to hit 80, and Mel so damn close! The boys started off well,
Casey fought through the failing grip and hit 85, Pun 105 and Luke coming back
from sickness just wasn’t on form and missed his 115. With the remaining time
Pun managed to hit a PB for the complex at 120, which was very impressive, but
unfortunately Luke missed out on a second lift in the time cap, which hurt our
team placing 18th- something we will learn from for the future.
Everyone needs to make a lift, which means sacrificing other lifts and heavier
attempts, just so everyone can get something up.
Team 2 - Trav and
Jody set the pace as the first pair to go through this workout, followed by Nat
and Lukey, who would have won the award for the most synchronised pull-ups of
the day. Olly and Son managed to successfully complete the OH squats without
Olly squishing her, as he had come very close to doing in their practice run.
event 5 we got to see Trav (aka the hulk) morphing a ‘hands free’ clean with an
unconventional front squat, after which he effortlessly push-presses 120kg….all
while wearing a ‘RIG’ top….for video evidence check out Facebook…..
Team 1 - 6th place. We did well at
this, the girls’ goal not to let the guys catch them (common theme). They
managed to stay in front of the hard charge. Casey had planned to just do 1’s
for the last set of thrusters at 80 but stepped up to the challenge and knocked
out sets of 3! Neil got a mention from a judge ‘he is so strong! He looks small
but then he is doing those thrusters faster than any of the bigger guys! I’ve
seen the bigger guys fail at those!’ (Sorry Pun, you’re not that small ;))
2 - The strategy in this workout was to save Trav and Jody for the last set of
thrusters. Once the females hit the 55kg platform Nat found a second wind
taking on large sets of the heavy weight and the girls moved to the finishing
mat. The boys moved straight onto the last platform and Trav threw 80kg
thrusters around as you’d imagine. Lukey and Oly also pumped out a few reps and
they ended up with a good score.
Team 1 - 4th place! Last workout, Neil,
Renae, Luke, Kat, Casey, Mel.
Neil & Renae smashed out the Bar MU going
unbroken with beautiful form!! Luke killed it too in 2 sets. Kat got through
them getting Casey to the bar, who then smashed them out (despite thinking he
wouldn’t be able to do them because of grip), getting Mel to the bar (who
didn’t think she would have to even do any, and was subsequently “shitting”
herself after being calm all weekend). She then managed to knock out her first
linked bar MU! Unfortunately Casey hadn’t planned on getting to where he was
and couldn’t do the 100kg snatches, but the time cap was soon up, but we did
well maxing out our potential of where we could get to on that workout, with
this being our equal second best result of the weekend! Great finish!
2 - Everyone finished with a serious bang on the final workout. During practice
we hadn’t made it past the second female. Lukey took the lead smashing out 10
unbroken bar muscle ups, followed by Nat, then Trav who also cruised through
them quickly. The star of this workout was Jody, not getting one muscle up in
practice, she got through 10 with plenty of time spare. Around about Jodys 5th
muscle up Olly and Son started panicking realising they might actually have to
do something so they both did a quick start block warm up. With a bit over a
minute left Olly moved through the muscles ups, but decided not to have a crack
at the 100kg snatch. Awesome effort from the team, we surprised ourselves with
Welcome to 2600's Weekly Blog ... Each week we'll be posting articles that will address different aspects of training, educate you in why we do the things we do or just entertain you!
HOW DO I IMPROVE MY MOVEMENT - STRETCHING OR MOBILITY
Before we think about whether stretching or mobility is the way to improve your movement we need to look at the difference between the two.
Stretching: focuses on lengthening short and tight muscles.
Mobility: includes stretching, but takes a more full-body approach, looking at all elements that may limit functional movement. Often movement restriction isn't due to short and tight muscles, but more likely these deficiencies are caused by soft tissue restrictions, joint capsule restrictions, motor control problems, joint range of motion dysfunction or neural dynamic issues.
"Old school" train of thought within the fitness industry was that stretching was the be all and end all, we now realise that stretching is only one component and generally further down the triage line than the above mentioned. So in short, "mobility" addresses all of these issues.
WHEN TO DO MOBILITY AND HOW OFTEN
Mobility should be done daily for 10-15 minutes. Whether you hit it before a workout, after a workout or sitting at home in front of the TV will depend upon the individual, what the workout is and what mobility piece you are doing. Some mobility drills are not appropriatepre-WOD and some are absolutely necessary.
We provide everything you need at the gym. The essentials for your home and travel kit:
One lacrosse ball (or similar)
Two additional lacrosse balls taped together
Foam Roller (or poly pipe)
The lacrosse balls are available from MoveHappy (the amazing Physio & Osteo team next door to us!) and Troy from GymQuip in Fyshwick will help you out with any bands you need.
WHAT MOBILITY DRILLS DO I NEED TO DO
This works on a case by case basis as everybody has a different starting point and different requirements, you'll get to know your body and your essential drills.
Talk to our coaches to work out what will benefit you the most
If you're not already aquainted with the MobilityWOD (mobilitywod.com) - get onto it. "The Mobility WOD is about improving your capacity to be in a good position during movement, to improve performance and avoid injury". Movement and mobility guru and all round supple leopard, Kelly Starrett, is an endless source of amusement and a wealth of knowledge. He provides daily mobility pieces that will highlight then conquer any issues you have.
Don't forget we offer a half hour mobility session at 5am on a Friday. Yes, I know it's early but you can turn up in PJ's, mobilise then head back to bed (yes, this has been done!!)! It's always good for a few early morning laughs too!