Colin: 400 WODs

What an efficient journal. What an awesome achievement. We're starting something special for benchmarks like these.

How many workouts have you done at FCF?

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WOD

establish within 20 minutes:
floor press 3RM

then

3-2-1 minutes for max reps:
double under
situps

Post results to whiteboard!

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Nike's Dimpled Tracksuits Could Help Athletes Shatter World Records at This Summer's Olympics - Gizmodo

Will you be watching this summer's Olympics with a newfound respect for sports like weightlifting, gymnastics (still rings), and the Omnium (cycling)?

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Also: Arena Proposal is Game-Changer That Makes Seattle Truly Major League - Seattle Times

Just when Shawn Kemp and Jason Reid do an in-store signing of Sonicsgate today at the downtown Costco, this news comes. Hope is back. Don't let us down, Chris.

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The Next Nutrition Challenge ...

Todd G

It's that time again folks! Are you ready for the next nutrition challenge? We're still coming up with guidelines, name, etc. but wanted to whet your appetite (ZING!) and get you thinking.

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WOD

establish within 20 minutes:
floor press 3RM

then

10-to-1 for time:
2-for-1 wall ball, 20/14#
box jump, 30/24"

Jump as high as you can and think of ninja landings! Wasting energy into the box kills your momentum and builds mobility problems for later. Post results to comments!

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Trayvon Martin Million Hoodies March - Brother Ali

I'm a fan of his music, never really read his writing until now. I don't know the particulars with Trayvon's story, but I know that we as a society need to communicate much more.

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Floor Press

The floor press started before the bench press! The bench press was invented during the mid 19th century, but before that athletes would floor press for strength in this range of motion.

1) Dumbbell Floor Press

Benching pressing with dumbbells but the lifter should be lying on the floor rather than on a bench while pressing the dumbbells) To perform this movement, lay on the floor, have a partner hand you two dumbbells, then bring the dumbbells down until your elbows hit the floor and then press the dumbbells to lockout.

2) Barbell Floor Press

Get under the bar with your shoulder blades together and shrugged into your traps. Tuck the elbows and unrack the weight. Lower the weight until your triceps hit the floor. Pause for a split second, then press the weight back up in a straight line.

FLOOR PRESS STYLE 1: Legs straight

overstockhealth.com

When you floor press with your legs straight in front, you will be able to floor press WAY LESS weight than what you would be able to bench press. When you floor press with your legs straight you will be able to attain additional power, which the flat bench press alone cannot provide.

FLOOR PRESS STYLE 2: Arched back

John, FCF 1.0

The second style of floor pressing is lying on floor with your knees bent. By keeping your knees bent, the floor press then becomes more like a "decline bench press," depending on how much the bencher arches.

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WOD

floor press 5-5-5

bottom-to-bottom tabata squats

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Do you prefer pressing on your back (bench press, floor press) or standing (press, push press, push jerk)?

Floor Press

The floor press is much more difficult that a normal bench press for many reasons:

• It is not a common exercise technique and thus not well practiced nor taught.
• Because of it's simplicity it's been around much longer than the popular bench press.
  
• Floor press : Bench press :: Deadlift : Back squat. Normally for a bench press or back squat you would start the lift in the eccentric phase of the contraction, or the stretching of the muscle, and end with the more difficult part of contracting the muscle, also known as the concentric phase. Floor presses and deadlifts start with concentric (hard) part and end with the eccentric (easier)
  
• The range of motion is as if you were in the midpoint of a normal bench press.

Try it.