JULY
20
15
NUTRITION BRIEF
FITNESS WORKSHOPS
Five reasons why trendy workouts incorporating
olympic lifting are inappropriate
Trendy and signature fitness routines have become more popular, as well as more physically demanding. The popularity of
incorporating the Clean and Jerk and Snatch into circuit style formats with high volumes, can become a problem for a number
of reasons:
1. The complexity of Olympic lifts with high volumes can lead to deterioration of lifting form and ultimately lead to a high
incidence of back injuries. Exercise routines based on going to failure with speed and heavy loads will shorten the athletic
window of many athletes performing these trendy workouts.
2. Not everyone can or should perform Olympic lifts. The complexity of these movements requires special anatomical gifts
needed to lift with efficiency and resiliency. The flexibility required in the hips and shoulders to properly support a bar over
head in a deep squat is physically unobtainable for most people.
3. World-class Olympic lifters train with very few reps, usually just single or doubles. They also never perform technical lifts when
fatigued and never compromise form. They do not create sophisticated muscle memory patterns with mind and body altering
fatigue. Not only does this approach create faster gains in performance but it also decreases the occurrence of injury.
4. Fitness variables compete with one another. One cannot train for maximum explosive power and still train for endurance. It’s
not possible to enhance the fast twitch mechanisms for maximum speed and strength while enhancing fatigue resiliency by
challenging the slow twitch metabolism.
5. Exercise routine programming should be specific to the participant’s goals, current fitness level and limitations. No two
people are alike, so to use an internet generated training routine with a fixed number of set and reps that also incorporates
high volume spine-loaded exercises is very risky.
HEALTHY EATING
RECIPE
YUMMY HONEY CHICKEN KABOBS
PREP TIME: 15 MINS
COOK TIME: 15 MINS
READY IN: 2 HRS 30 MINS
Makes 12 servings
NAVAL STATION
NORFOLK
Brekfast
INGREDIENTS:
• 1/4 cup vegetable oil
• 1/3 cup honey
• 1/3 cup soy sauce
• 1 /4 teaspoon ground black pepper
• 8 skinless, boneless chicken breast halves - cut into 1-inch cubes
• 2 cloves garlic
• 5 small onions, cut into 2-inch pieces
• 2 red bell peppers, cut into 2-inch pieces
• Skewers
DIRECTIONS:
1. In a large bowl, whisk together oil, honey, soy sauce, and pepper. Before
adding chicken, reserve a small amount of marinade to brush onto kabobs
while cooking. Place the chicken, garlic, onions and peppers in the bowl,
and marinate in the refrigerator at least two hours (the longer the better).
2. Preheat the grill for high heat.
3. Drain marinade from the chicken and vegetables and discard marinade.
Thread chicken and vegetables alternately onto the skewers.
4. Lightly oil the grill grate. Place the skewers on the grill. Cook for 12 to
15 minutes, until chicken juices run clear. Turn and brush with reserved
marinade frequently.
15 TRX
22 R ESISTANCE
TRAINING
29 CYCLING
29 NOFFS
ALL CLASSES, COURSES AND EVENTS
ARE HELD AT NAVAL STATION NORFOLK.
REGISTER ONLINE
WWW.DISCOVERMWR.COM/NAVYFITNESS
WATERFRONT-FITNESS.HTML
COMMAND SPOTLIGHT
USS Bataan
This month’s command spotlight goes to the Sailors of the USS
Bataan who participated in a Waterfront Fitness Challenge during
their safety stand-down picnic on Tuesday, May 26. Their enthusiasm
and competitiveness during this event displayed department team
work and command support! A BIG “THANK YOU” to the Sailors that
volunteered to help set up the event and those that participated.
WORKOUT OF THE MONTH
HIP STRETCHES
COUCH STRETCH
PIDGIN/MODIFED PIDGIN STRETCH
HAMSTRING DOOR/PILLAR STRETCH
Hip Stretches to increase lower body range of motion and decrease imbalances that lead to
lower back irritation.
Perform each stretch for 30 to 60 second on each
side before switching. Preform three sets for a 10
to 20-minute workout.
CLICK HERE TO VIEW
EXERCISE DESCRIPTIONS.
HIP STRETCHES
BACK
COUCH STRETCH
Start on your hands and knees. Back one knee up to where the wall meets the floor. Your lower leg shin and top of your foot should be against the wall. While
maintaining that flexed positon slide the other leg out into a lunge position. At this point you will already notice a lot of tension in the front of your hip. Gradually
work up to an upright torso positon. For those that have tight hip flexors they might need to keep their hands on the ground until they increase flexibility. Another
modification is to slightly bring the knee away from the wall to decrease the flexion in the lower leg.
PIDGIN STRETCH
MODIFIED PIDGIN
Start seated in the upright position with your legs in front of you. To set up, lean toward your left and post your left hand on the deck for balance. Next, swing your
right leg behind you, position you lower left leg perpendicular to your body, and post your right hand on your left foot. Post your left hand on your left knee, sprawl your
right leg back, and keep your arms straight and your shoulders back. Keep your back flat and lower your chest towards the ground. If your hip flexibility is limiting
you from getting into this position, you can apply the modified version by simply elevating the lead leg on a box or bench.
HAMSTRING DOOR/PILLAR STRETCH
Start lying flat on your back near a door frame, wall pillar or just a stopping point in the wall
where one leg can be on the wall and the other leg can extend out forward freely. Raise both
legs and scoot towards the wall until your right glute is against the wall. Keeping the right leg
straight and against the wall, slowly lower the left leg towards the ground. It is important to keep
both legs straight at the knee and the feet point upward and ankles flexed toward the head. Only
lower the leg until slight tension is achieved. Hold for two to five seconds and slowly rise back
up to the starting position. Repeat 10 to 20 times and switch sides. If you have good hamstring
flexibility and don’t feel the stretch, you can use a large towel or strap to hold the top leg closer
to the torso while lowering and raising the opposite leg.