Loaded Carries

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WOD for Thursday 5/30

8 rounds:
100m farmer's walk
3 cast wall walks
6 ab wheel rollout
12 russian twists

Both the farmer's walk and the russian twist should be of challenging loads. Post results to whiteboard/comments/Cody.

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"Flexiabilities" & "Stremf"

It takes an incredible amount of both to achieve a position like Amy:

Notice how her legs are locked, the spine can go into a heavy arch (but not lordosis, or "ghetto booty"), ear is covered by the arms, and the weight is in the heel of the palm of the hand.

Legit.

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WOD

"GYMNASTICS GONE BAD"

3 rounds for max quality.

• 1-minute stations of:
• chest-to-deck hollow body
• back bridge
• upper arm support
• handstand
• top of pullup

compare to 09MAR2011. Post experience to comments!

We'll have a video out soon. How'd did you do in comparison- have you improved on these skills?

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Are Crunches Worth the Effort? - The New York Times (via Will L.)

With our methodology, we prefer a.) movements that cover full of motion b.) exercises that cover large groups of muscles c.) doing work (load x distance/time) better and faster.

A crunch doesn't do as much as a full ROM situp or knees-to-elbows, focuses on a small group of musculature, nor does it allow the tension provides by isometric movements like hollow bodies and L-sits.

So I say no, crunches aren't worth the effort for OUR goals.

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Twas the Tuesday Before Christmas

and Paolo made another video!

It was last Friday's WOD.

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Marg's new favorite breakfast.  So simple, fast and delicious.

Green Eggs Sans Ham

2 hard boiled eggs

1/4 - 1/2 avocado

Salt + Pepper to taste

Mash it all up and enjoy! 

Thanks to Joey from Paleo Girls for the idea. Head over there for more recipe ideas or just to look at some beautiful pictures of paleo food.

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WOD

"RYAN"
5 round for time:
7 muscle-ups
21 burpees

compare to 02APR2010.

RSVP for class here.

If you cannot do a muscle-up work on transitions and support on the rings from a kneeling position. If you can do bar muscle-ups, use them in the workout.

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What are the muscles that make up the "abs"?