Shelly Power – Extension-Focused Mat (35 mins) – Level 2


Work on mobility in your upper back with this Mat workout by Shelly Power. She teaches an “anti-texting” class, focusing on back extension so you can improve your posture. She also includes a few shoulder modifications and exercises to help with wrist discomfort as she includes many movements in a Plank and Quadruped position.

What You’ll Need: Mat

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US Open 2017: Kyle Edmund wins as Aljaz Bedene and Cameron Norrie go out

Breaking news

US Open
Venue: Flushing Meadows, New York Dates: 28 Aug-10 Sept
BBC coverage: Live radio and text commentary on selected matches every day.

Kyle Edmund kept British hopes alive in the US Open singles after Aljaz Bedene and Cameron Norrie were beaten in New York on Wednesday.

Edmund, ranked 42nd, beat American Steve Johnson 7-5 6-2 7-6 (7-4) to reach round three for the second year running.

However, Bedene lost 6-1 6-4 6-4 to Russia’s Andrey Rublev in round one.

And qualifier Norrie went down 6-2 6-4 6-3 to Spanish 12th seed Pablo Carreno Busta in the second round.

More to follow.

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2018 NCAA Division III Swimming Qualifying Times Announced

Photo Courtesy: Caroline Kosciusko

The NCAA Division III qualifying times for the 2017-2018 season have been released. This year’s National Championship will take place March 21-24 in Indianapolis. The meet returns to The Nat after taking place there in 2014.

The majority of the NCAA B cuts were once again lowered. Last year only two men’s cuts and three women’s events were not dropped.

For the 2017-2018 season the women’s 1650 freestyle and 200 breaststroke B cuts are the only ones which did not change. Five of the rarely achieved A cuts were dropped. Of note, the 400 IM B cut was lowered to a 4:31.12 after remaining at 4:36.69 for a number of years.

On the men’s side the the 1650, 200 backstroke and 200 breaststroke remain unchanged in their B standards. Reflective of an all around quick Championships in 2017, all of the A cuts are quicker with the exception of the 200 backstroke.

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US Open 2017: Maria Sharapova beats Timea Babos to reach third round

Breaking news

US Open
Venue: Flushing Meadows, New York Dates: 28 Aug-10 Sept
BBC coverage: Live radio and text commentary on selected matches every day.

Maria Sharapova came through another testing three-set match as she beat Timea Babos 6-7 (4-7) 6-4 6-1 to reach the US Open third round in New York.

Babos, 24, twice served for the first set but was broken both times before eventually prevailing in a tie-break.

Sharapova, who beat world number two Simona Halep in round one, reduced her error count in the second and third sets and broke Babos five more times.

She will play either Sofia Kenin or Sachia Vickery in the third round.

More to follow.

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Craig Capurso's 45,000-Pound Pull Challenge!

Cellucor athlete Craig Capurso is back with his heaviest-volume challenge yet—and this is a guy known for his heavy-volume workouts!

Deadlifts and pull-ups are the only two exercises in this workout. Between pulling plates off the floor and pulling your body up to the bar, you’ll be lifting tons of weight—literally—in this ultimate volume challenge.

Craig Capurso’s 45,000-Pound Pull Challenge

Paired Set
Barbell Deadlift

5 reps (with 315 lbs)

6 reps (assuming 220 lb bodyweight)

Heavy Volume Goals

As Capurso warns, this is not a weekly workout, but something you can do every once in a while, such as once a month, to test yourself. He sets a goal of deadlifting 25,000 pounds off the floor, and pulling 20,000 pounds up to the bar.

Weighing in at approximately 220 pounds, Capurso knows he will have to do a lot of repetitions to reach his 20,000-pound pull-up goal. Using 315 pounds for his deadlift, Capurso performs five deadlifts per round followed by six pull-ups. He calculates he’ll have to complete 15 rounds to reach his 45,000-pound target—plus a few extra reps.

Craig Capurso's 45000lb Pull Challenge

There is no time cap, and there is no limit on rest.

“This workout is going to take you as long as it takes,” says Capurso, “and that’s how you score yourself.”

So should you do your deadlifts for touch-and-go reps, or as singles? If you’re training for size or strength, Capurso recommends one rep at a time.

“I’ve done it either way,” he says, “and one rep is just as challenging as letting the weight bounce off the floor.”

If you’re training for CrossFit or other performance lifting sports, continuous reps will be a better reflection of what you’ll face in competition.

The total time it takes to complete this heavy-volume workout is how you score yourself and assess progress. You have the option to match Capurso pound-for-pound and rep-for-rep on this workout, but if you don’t weigh 220 pounds, or you are already reeling at the thought of 315 for 15 rounds, you can calibrate this workout to match your body weight and strength level.

How to Make This Challenge Work for Any Lifter

Given that Capurso weighs in at 220 pounds and you perhaps don’t, you may be asking whether his goal workload is appropriate for you. Good question! Of course, you could strap on a weight vest to get yourself up to his level, but that will get awkward—and awful—just a few rounds in.

Here’s the simplest way: Pick a weight you can deadlift for about 10 strict, clean reps, or if you prefer percentages, around 70-75% of your 1RM. Perform 15 rounds of 5 reps, each one followed by a set of pull-ups that leaves you at least 2-3 reps short of failure. Even if you’re a pull-up pro, limit yourself to no more than 8 reps per set, simply because you’ve got so many rounds to go. See how long it takes you, and try to beat that time in the future. Simple enough, right?

Craig Capurso's 45000 lb Pull Challenge

Now here’s a slightly more detailed—and potentially brutal—version: Structure the workout around the total deadlift poundage, and just keep hitting between 4 and 8 pull-ups between all rounds of the deadlifts. Then, work backward from your deadlift target to determine how many reps you need to get there. It may take fewer than 15 rounds, but it may take far more. Here’s how you could do it, for three different levels of badassery:

  • Human level: 15,000 total pounds on the deadlift
  • Superhuman level: 20,000 total pounds on the deadlift
  • Capurso level: 25,000 total pounds on the deadlift

How to get to 15,000 pounds

  • 66 reps at 225 pounds (or 13 rounds of 5 reps, plus a single)
  • 52 reps at 285 pounds (or 10 rounds of 5 reps, plus a double)
  • 47 reps at 315 pounds (or 9 rounds of 5 reps, plus a double)

How to get to 20,000 pounds

  • 63 reps at 315 pounds (or 12 rounds of 5 reps, plus a triple)
  • 70 reps at 285 pounds (or 14 rounds of 5 reps)
  • 88 reps at 225 pounds (or 17 rounds of 5 reps, plus a double)

How to get to 25,000 pounds

  • 79 reps at 315 pounds (or 15 rounds of 5 reps, plus 4 reps)
  • 87 reps at 285 pounds (or 17 rounds of 5 reps, plus a double)
  • 111 reps at 225 pounds (or 22 rounds of 5 reps, plus a single)

Of course, this is assuming you can hit all 5 reps in every set. Toward the end, you may have numerous sets where 2-3 is all you can muster. If so, that’s fine! Keep going, keep tracking your number, and you’ll get there. Then, the next time you perform the workout, try to do it in fewer rounds and less time.

No matter how you craft it, it’ll be a tough mountain to climb!

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Chris Froome: This is a huge step towards securing Vuelta victory

Froome continued to prove he’s the strongest of the GC contender after gaining more time on stage 11 at the Vuelta a España

Chris Froome (Sky) finished twice overall three times in the Vuelta a España, but feels he made a “huge step” towards his first title in stage 11 Calar Alto summit finish.

Froome gained time on all of his 2017 Vuelta rivals. His leader’s jersey appears that much more secure after Wednesday’s stage, moving from first overall at 36 seconds to 1-19 minutes.

>>> Five talking points from stage 11 of the Vuelta a España

He arrived to the press tent at 2,120 meters wrapped in black Team Sky gear to keep warm.

“I think given the time gaps today, this is definitely going to be one of the crucial stages that shaped this Vuelta a España,” Froome said.

“I’m really pleased with how today went and I think this is a huge step towards securing my position and my lead at the Vuelta.”

Chris Froome and Vincenzo Nibali on stage 11 of the Vuelta a España 2017 (Sunada)

Froome discovered his Grand Tour talents when he raced the Vuelta with Bradley Wiggins in 2011 and placed second. He went on to win four Tour de France titles, but when returning to Spain he could only manage second overall.

Sky controlled the wet and cold stage 11 in Andalusia when Orica-Scott and then Vincenzo Nibali (Bahrain-Merida) and Alberto Contador (Trek-Segafredo) launched offensives.

Contador went at 11.1 kilometres in the 15.5-kilometre closing climb. Nibali followed and attacked a few times off the heels of his team’s work.

“The final climb, the attacks came but it was already decided to sit back a little bit and not get roped into being on the front and playing a cat-and-mouse game with the other guys who were there.

“I was happy just to sit back. They looked to gain more today, guys like Vincenzo and Alberto and Wilco Kelderman. So I sat back and left them to it,” Froome added.

“I told Mikel Nieve just to go for it in the final because he’s not on the general classification and I thought they wouldn’t chase him for the stage win, but the race picked up again.

“He’s such a professional and so consistent in it’s a privilege to ride with a guy like him.”

Froome distanced Esteban Chaves (Orica-Scott), who sat second overall at 36 seconds at the start of the rain-soaked day in Lorca.

“I was surprised with Esteban Chaves especially since Orica rode so hard today. I was waiting for the attack from Chaves today but sometimes days like this catch up on you when it’s been cold all day,” added Froome.

“The race changed today for sure, the GC shows the race completely opened up now. It was a very different race, for me it felt like we were in the spring Classics with this weather. It’s something you don’t expect at this race. The weather made the race harder with the summit finish over 2000 metres.”

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US Open 2017: Nick Kyrgios knocked out by John Millman

Nick Kyrgios

US Open
Venue: Flushing Meadows, New York Dates: 28 Aug-10 Sept
BBC coverage: Live radio and text commentary on selected matches every day.

Australia’s Nick Kyrgios struggled with a shoulder injury as he lost to compatriot John Millman at the US Open – admitting: “I don’t know what to do.”

The 22-year-old 14th seed went down 6-3 1-6 6-4 6-1 in the first round in New York.

Kyrgios looked to have taken control of the match before he hurt his shoulder in the third set.

“One serve and my arm’s totally dead,” he told the physio while receiving treatment.

“I don’t know what to do. It’s so dead and numb, it’s incredibly weak. I wasn’t feeling it at all, and all of a sudden, bang, with one serve.”

After dropping the first set to Millman, the world number 235, it appeared as though Kyrgios was on his way to victory when he took the second 6-1.

However, the contest changed dramatically with Kyrgios serving at 1-1 in the third, at one point asking a ball boy to help him stretch his right arm.

To add to his frustration, Kyrgios was given a warning for an audible obscenity and, after losing the third set, penalised a point for violently smashing his racquet.

“My forehand’s painful, it’s just so annoying,” he told the trainer.

When fully fit, Kyrgios has shown the kind of form this year that has made him tipped as a possible Grand Slam champion, taking a rampant Federer to a final set tie-break in Miami and reaching his first Masters final in Cincinnati this month.

“I don’t know what to do, I really don’t,” he added on court.

“I’m feeling good, I finally had a good week last week, playing a good match, middle of the third set against an Aussie, and bang – that’s it.”

Millman goes on to face Tunisia’s Malek Jaziri or Thiago Monteiro of Brazil in the second round.

“I know Nick’s shoulder deteriorated as the match went on, so it’s a victory, but slightly hollow,” said Millan. “I feel for him.”

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Commit Swimming Set Of The Week: High Intensity Kick Set

Photo Courtesy: Kevin D. Liles-USA TODAY Sports

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Welcome to Swimming World’s Set of the Week sponsored by Commit! This week’s set is a high intensity kicking set. Take a look at the set below and the description that follows:

4 x 100’s kick last 25 fast on 1:50

4 x 25’s kick all out on :45

3 x 100’s kick negative split on 1:50

4 x 25’s kick all out on :40

2 x 100’s kick last 75 fast on 1:50

4 x 25’s kick all out on :35

1 x 100 kick all out on 1:50

4 x 25’s kick all out on :30


This set is essentially a descending ladder that alternates between 1-4 x 100’s and 4 x 25’s. All of the 100’s should be on the same interval (the example above uses 1:50 as a standard, but use whatever is appropriate for your team) while the 25 interval descends by :05 with each repeat.

As you can see above, each successive repeat of the 100’s adds a 25 of fast kicking while also taking away one repeat. The interval should remain the same to (hopefully) give your athletes more rest as the intensity of each round of 100’s increases. The 4 x 25’s between each round of 100’s are all fast, with the interval descending to challenge them to maintain that high intensity on less rest.

The set culminates with 4 x 25’s all out kicking, a single 100 all out kick, and another round of 4 x 25’s all out kicking. This is a great set to use with your sprinters to really work on sustained high intensity kicking to help them finish their 100’s and 200’s. Happy swimming!


Commit Swimming’s Mission

Commit Swimming builds innovative software for our sport, bringing 21st-century tech to swimming.

Every dang day Commit strives to improve technology in swimming, pushing the boundaries of what has been done before. For far too long swimming software has lacked creativity and simplicity. It is our goal to change that by delivering products that dazzle you with their simplicity and elegance.

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All swimming and dryland training and instruction should be performed under the supervision of a qualified coach or instructor, and in circumstances that ensure the safety of participants.

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Bad weather delivers blow to Nicolas Roche and Esteban Chaves Vuelta hopes

Chaves sat second and Roche third before the start of the stage but both lost significant time to Chris Froome on the Vuelta a España’s biggest summit finish yet

The cold weather and rain certainly made a difference in the 2017 Vuelta a España‘s first high-mountain finish to Calar Alto on stage 11.

Colombian Esteban Chaves (Orica-Scott) slipped from second to third place, losing 2-05 minutes, and Irishman Nicolas Roche (BMC Racing) went down from third to 11th, losing 4-17. Chris Froome (Sky) remains on top with the red jersey after 11 stages.

>>> Five talking points from stage 11 of the Vuelta a España

“Those two words exactly, cold and suffering, they characterise my day,” Roche said sitting in the team car waiting to descend to his team’s hotel.

Esteban Chaves on stage 11 of the 2017 Vuelta a España (Sunada)

“I suffer temperature differences. It happened to me already in 2013 in Andorra when it was much more extreme. Today I just felt feeling those very bad with the weather and the difference in temperatures from the last few days and I paid a high price.”

His team-mate Tejay van Garderen lost time too. He now sits 12th overall.

“I was well dressed up and the lads are keeping me warm with new arm warmers and rain jacket,” Roche added.

“There are riders who suffer in 40 degrees, which I enjoy, but today I suffered more from the cold than just from the rain. The feeling in my legs are just rock hard.”

Australian WorldTour team Orica-Scott paced the lead group with Froome. They sent Simon Yates up the road and appeared to be readying a Chaves launch, but he went the other direction instead.

“Yes [Yates was] part of the plan today,” Chaves explained when he finished next to the observatory above the Andalusian coast. “We tried to put a plan in place but did not work out today but the important thing is we tried.

“It’s really cold for everybody. Like always, the team worked really well. Sometimes you have a plan and the final goes well sometimes it goes bad, but it’s important to try. Jack Haig stayed with me and we tried to keep the pace and limit the losses.”

Vincenzo Nibali (Bahrain-Merida) moved to second overall at 1-19 minutes. Chaves sits third at 2-33.

“I still keep fighting but obviously it’s a big blow for the podium chances but still there’s time in the Vuelta,” Roche continued.

“I always knew today was going to be one of the hardest days. Today wasn’t a catastrophe and there’s still a lot to be done so I’m going to fight for it.”

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‘Someone has to try to beat Froome’: Vincenzo Nibali vows to continue to attack at Vuelta a España

Italian rider unable to distance Froome on Calar Alto summit finish

Vincenzo Nibali (Bahrain-Merida), who attacked several times on stage 11 to Calar Alto, considers it his job to try to upset Chris Froome‘s hold on the 2017 Vuelta a España.

Miguel Angel Lopez (Astana) flew free on the cool 9°C summit finish at 2100 meters with a last-minute attack. Nibali, as the winds picked up, followed Alberto Contador (Trek-Segafredo) with attacks of his own in the final kilometres. He gained time on all of his rivals but Froome.

Froome finished second with Nibali and Wilco Kelderman (Team Sunweb) in close attendance behind, taking two seconds in bonus on Nibali, extending his lead to 1-19.

>>> Chris Froome extends overall lead on gruelling Vuelta a España stage 11

“We are becoming better and better but it’s too early to judge,” Bahrain-Merida sports director Gorazd Stangelj said. “As you can tell, Chris Froome has a strong team and he is strong, so it’s very difficult to gain time against him. But at least someone needs to try.”

Nibali won the Vuelta in 2010 and went on to take the 2014 Tour de France title and the Giro d’Italia title twice. Froome said on a couple of occasions that he ranks the Sicilian known as ‘The Shark’ as his most dangerous rival in this 2017 Vuelta.

Only he and Contador tried to break Froome’s grip on the red jersey.

Watch: Vuelta a España stage 11 highlights

“I saw there was little bit of tiredness in the group and I said to Franco [Pellizotti] to go harder,” Nibali explained. “And then we had Visconti and he helped.”

Esteban Chaves (Orica-Scott), who sat second at the start of the stage lost time on the wet and cold day as did BMC Racing’s Nicolas Roche and Tejay van Garderen, all of whom were close to Nibali on GC when he began the day in fourth overall.

>>> Five talking points from stage 11 of the Vuelta a España

He relied on Bahrain-Merida to break his opponents. The team made pace after Orica-Scott tried. Later, team-mates Franco Pellizotti and Giovanni Visconti, who was in the early escape, worked.

“The first time it was Alberto Contador to go and I followed him, and I thought that we could do something together,” Nibali said.

“Behind, Sky worked to bring it together. Franco did well again in the last part. Truly my team did well all day. In the last kilometre, I knew it would be ‘easy’ so I tried with three kilometres to race.”

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