Cross Country came in after their distance run today to work on some fundamentals. Squats, Push-ups, Kipping Pull-ups, Clean and Wall Ball were the movements, two to three sets of each was the work load. Followed up with stretching.
Cross Country got their first weight room workout of many for the fall season today. We worked on basic skills such as the squat, push-up, kipping pull-up, and the dreaded burpee. Form was surprisingly good across the board and most picked up the kipping movement very well. Upper body pressing strength however, needs lots of work. We will continue to practice those push-ups. Great work today XC!
Water polo came in for workout number two. Many were sore from yesterday's work but we got through it. We did the usual warm up of Jump Rope, squat practice, and med ball clean progressions. The workout was as follows. 6 rounds for time of: 10 med ball cleans 10 burpees Harte T. had the fastest time of 7:15! Nice job H20 Polo!
Water polo was the first group in today. We worked on Jump rope skills, Air Squats, Med ball Clean Progressions, and Kipping Pull-ups for a warm up, then completed a "Half Cindy" As Many Rounds as Possible in 10 Min. of: 5 Pull-ups 10 Push-ups 15 Squats Great Job today Water Polo!!
The beginning of fall sports is a great way for coaches and students to ease into the school year. It was great to see the kids again and I am always amazed at how much they can physically change in only three months.
Tomorrow Cross Country will come in for their first in-season workout. They will be attempting to win their 6th consecutive Inter-Ac title. Remember runners, our future success will be determined by what we do now!
Todays workout was stolen from our friends at CrossFit Del Val in Glenolden. We tweaked it a bit but the basic structure remains the same.
As Many Rounds as Possible in 20 Min. of: Over Head Squat x 15 Knees to Elbows x15 Run 200m
Tomorrow is the beginning of fall sports here at Malvern Prep. It is an exciting time for all of our athletes and coaches. I wish the best of luck to all for a strong and healthy fall season. GO FRIARS!
THE SQUAT is a basic movement pattern that allows us do many of the functions our bodies are capable of doing. It is seen all over the world of sports and it is also the first movement taught to all who enter the Malvern Weight Room. Below is a video from the large library of educational footage available at www.crossfit.com. Notice the depth of the squat. The crease of the hip joint goes below the horizontal plane created by the top of the knee. Notice the top of the squat. He opens his hip joint fully. FULL RANGE OF MOTION IS ESSENTIAL! Squat video
Once the basic squat is developed and mastered it opens the door for more difficult movements such as the Over Head Squat, Front Squat, and Back Squat.