Welcome new recruits to our first block lesson of the semester!!! While we will have a lot to accomplish this class (learn drill & ceremony/platoon formations, assign class leadership, issue and set-up fitness journals, learn dynamic warm-up movements, etc.) we will still learn a basic exercise (Plank Hold) and get a quick workout in (The Mile #1)
A basic plank hold is one of the most effective exercises you can do to strengthen your core / abdominal region and increase your mid-line stability. It’s also an exercise you can perform anywhere – outside on the grass, in your family room watching TV, or even here in the box if you find the time and want to sneak some extra work in. Later this semester, we’ll learn about more challenging planks and incorporate some partner plank games as we continue to strengthen our core.
For today’s block session, we will first learn the proper technique for the basic plank hold (see video below). Then, we’ll set up the timer to determine how long each athlete can hold a perfect plank for (aka max effort plank hold) and continue to take this measurement throughout the semester.
For today’s workout , we will complete a 1600 meter run (aka ‘The Mile’) for the first time this semester (we will only run it twice more this year!!!). From here, you will be able to set a goal for what you want your mile time to be for the 7th Grade fitness test and what yo want it to be by the very end of the semester (after 4.5 months of hard work in CrossFit P.E.)!
Max Effort Plank Hold
1600m Run aka ‘The Mile’