GRFS Day 2

Great job to everyone who showed up yesterday! You can find the workout results here. Email me if you want to be invited to the blog.

Today's skill is the pushup. Ooooooh.



When he says "all the way down" I look for chest and quads (the front of the thigh) to be touching the floor. No exceptions! When he says "all the way up" I want to see arms fully extended and the body still in the plank position.

PUSH UP HOMEWORK. Download and read this PDF.

REVIEW!

1. Place your hands on the ground about shoulder width apart.
2. Lay with your chest and quads both flat on the ground.
3. Push all the way up until your arms lock out completely and your chest is as far away from the ground as possible. The plank (a straight line formed by your ear, shoulder, crest of the hip, knee and heel) should be maintained.
4. (If the described above is too difficult, your knee will be the last part of that line)
5. Repeat until your chest, shoulder and triceps are strong enough to push down a linebacker.

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WOD:

1 minute of max pushups
1 minute of rest

beginners: 3 rds
intermediate: 7 rds
advanced: Tabata Something Else w/ top-to-top pushups, bottom-to-bottom squats

Note the amount of pushups in each round. I want honest pushups. Do not count the rep if it does not meet the criteria stated.

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What the heck is the "Primal Blueprint" aka the Paleo diet?



Video snatched from King CrossFit