Thursday 3.17.11

SWOD: Flexibility testing (variations of tests from http://www.topendsports.com/testing/flex.htm)

1. Sit and reach: On elevated platform (12” of weight plates) the front edge of the plates will be at the 9” mark. (I will rig this up with a yard stick before Thursday)

· The procedure is that the stacked weight plates will be 9 inches at the level of the feet, so reaching 2 inches past the toes is recorded as 11 inches. Or sitting straight up with hands out would be the 0” mark.

2. Shoulder Flexibility: Start by holding a PVC stick in front of the body with both hands wide apart and palms facing downwards. Lift the stick over the head to behind the back, maintaining the hand grip on the object. Repeat the test, moving hands closer together each time until the movement cannot be completed. Measure distance between hands.

3. Hip Flexibility: The subject sits at the very edge of our highest white box-jump box, then rolls back onto the bench while pulling both knees to the chest. This is to ensure that the lumbar spine is flat on the bench and the pelvis is posteriorly rotated. The subject then holds the opposite hip in maximum flexion with the arms, while the limb to be tested is lowered towards the floor. Measurement is done by measuring the distance of the heel to the floor for each leg.

Metcon: “Grace”
-30 Clean and Jerks or anyway ground to over head. (135/95)

Compare to 10.23.10.

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