Friday 6.24.11

The scapula, or shoulder blade, is the bone that connects the humerous or upper arm bone with the clavicle or collar bone.  There are many muscles that connect to the scapula allowing movement in all directions.  Learning to isolate this portion of your back can help increase your pull ups, bench presses, deadlifts, etc.  A great exercise to learn to isolate the scapula and improve upper back strength is the Bent Over Row.
SWOD: Bent Over Row 5-5-5-5-5

Metcon: For time:
-2k Row

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9 comments:

  1. MaureenFriday, June 24, 2011 7:57:00 AM

    SWOD: 55-60-65-75-80
    Metcon: 9:13

    ReplyDelete
  2. JamieFriday, June 24, 2011 9:54:00 AM

    SWOD:35-45-55-65-75
    Metcon:10:39

    ReplyDelete
  3. danyelFriday, June 24, 2011 9:56:00 AM

    SWOD: ended at 80x5
    Metcon: 10:04

    ReplyDelete
  4. Steve ELFriday, June 24, 2011 1:21:00 PM

    SWOD= 135, 155, 175, 190, 200

    MetCon= did the mile run today= 7:58

    ReplyDelete
  5. SteffanieFriday, June 24, 2011 5:48:00 PM

    Swod: 110x5
    Metcon: 9:00

    ReplyDelete
  6. Ryan S.Friday, June 24, 2011 8:50:00 PM

    SWOD: Deadlifts instead of Bent Arm Rows (arm injury)
    315x5, 335x5, 355x5, 375x5, 395x5 (PR)

    Metcon: 1K Row (legs were smoked after DL)
    3:36

    ReplyDelete
  7. Kevin R.Friday, June 24, 2011 9:26:00 PM

    SWOD: 115 to 165# x5

    Metcon: broke up the 2k row into 4 500m rows.
    Total time 7:21

    ReplyDelete
  8. MattSaturday, June 25, 2011 8:34:00 PM

    METCON: 2k row 7:53

    ReplyDelete
  9. DougSaturday, February 18, 2012 12:58:00 PM

    2k row..nutrition challenge. 1st time in january15 ish 2012 7;48......retest feb.18,2012 7;45. Now lets figure that reduction over a 12 month period..3 seconds per month 36 seconds. That lead me to put up a goal time of 7:19 by years end. So Ill turn 54 this year 2012 and that is a new goal. 7:19

    ReplyDelete

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