We’re in week 6/8 of the current cycle, which means the focus this week will be on arms & upper body again. During Saturday’s yoga practice, we’ll be flowing our way through a few progressions towards bakasana, the crow pose. Arm balances are of course an excellent – and ninja – way to build strength in the arms and wrists, but also to improve your proprioception and fine motor skills.
To allow us humans to walk upright and support much of our weight on our two legs, the hip joints are designed to be robust and stable. The shoulder on the other hand is extremely mobile, and therefore requires support from the surrounding soft tissues – muscles, tendons and ligaments. Because the joint is so unstable, shoulders are prone to pain and injury. This needs to be considered when practising any arm balance, as it’s easy to just collapse into the pose, without considering the necessity of having to lift up through the midline. Abdominal strength is required in order to stabilise the torso and allow the pelvis and legs to come off the ground to achieve this type of posture. In other words, you’re equally going to have to work those abs in order to take flight.
Muscles are strengthened in the range of motion in which you work them, and in true CrossFit spirit, we want to keep things constantly varied – it’s good to mix things up and move in different ways, so come on down and channel your inner ninja.
Our weekly yoga class runs every Saturday, you can find further information about it here.
Non-members of Thames are welcome to drop in at a cost of £10, which can be paid either cash on the day, or online by purchasing a Yoga Pass.
Workout of the Day – CrossFit
20 Minutes: Row/Skip/Airdyne at a easy pace
Pick a skill you want to practice and spend some time on it
C) Mobility & Mashing
Get supple ready for the Open workout tomorrow!
Workout of the Day – Met-Con
For time with a partner. You Must share work equally 🙂
100 Caloire row
100 Dumbbell burpees 16/10kg
100 Dumbbell thrusters 22/16kg