Thursday, August 15, 2013

Another great post from Coach Brandon….

23 Hour Rule: Sitting is the Slow Death

You wake up and roll out of bed, walk to the breakfast table and sit down.  You get in the car for your commute to your desk where you sit for the next 8-10 hours.  Back to the car to the living room where you sit for the remainder of the evening before going to bed and doing it all again.  Why is this a problem?  Because it teaches your body that it only needs to move through these abbreviated ranges of motion.  That means very tight hips and ankles and knees that have to be unnaturally mobile.  This leads to lower back pain, hip pain, knee pain, ankle pain, pain pain, and all kinds of other things that you do not want.  In gym talk that means your squats will be terrible, you won’t be able to get into position to deadlift correctly, you’ll probably run and jump poorly, and you’ll always have to contend with pain.  I think you can see that this is an undesirable situation. Read more here for the solution.

We also have an old favorite blog post from Mark’s Daily Apple that offers great suggestions for Desk Jockeys. Check it out for tips on getting movement into your desk job.

Warm Up

Arm/Leg Swings x 10

250m Row

2 x 10

Good Mornings/Wall Squats/Push Ups


Deadlift 5 x 5 @70% OF 1RM


400m Row

30 Hand Release Push Ups

30 Hang Power Snatches (95/65)

400m Run

30 Hand Release Push Ups

15 Min Cap