GRFS Day 3

and today you will learn how to properly lunge:


CrossFit HQ: Walking Lunges from ABueno on Vimeo.

... and sit-up:

Damn these Brass Ring Fitness videos are good for beginners. What up WA?!

Lunge review:

• Imagine you have two tracks in front of you- one for your left leg, one for your right. They move in and only in these tracks.
• Chest & eyes up
• Step far forward and place the weight in the heel of the front foot, toe in the back.
  
• Back knee gently "kisses" the ground as you move your body downward.
• Come straight back up and then move forward.
• Do not move forward and down. You will hurt your knee either by the shearing force or the impact on the ground. Don't be dumb.
  

Situp Review:

• Sit on the ground in the butterfly position. Sit as tall as possible and keep your back straight!
  
• Place something under your lower back (rolled-up towel, shirt, pillow, ab-mat)
• Lay down until your shoulder blades and head are gently resting on the ground.
• Flex your abdominals (and/or throw your hands forward for momentum) and sit all the way back up as in the first bullet.

Home WOD:

beginner & intermediate*:
50-40-30-20-10 reps for time
walking lunges
situps

advanced:
7 rds for time:
100 ft. walking lunge,
15 pushups
30 situps

Finisher:

3 planks (top of the pushup position) for time
rest the exact amount of time you are up

* Remember you are going against the clock with the best form possible. This means you start the clock and then do 50 lunges, 50 situps, 40 lunges, 40 situps, etc until 10 lunges and 10 situps then you stop the clock. Record your time!

----

The format will change after this week. We will accommodate newbies no more- you'll have to come and see me in person for any more!

(;

Yay Burpees!

Rule of response is now in effect everytime the word is said.

Starting from a standing position chest and thighs hit the ground, do a pushup, move the feet towards the hands, jump and clap overhead. Rinse, wash and repeat for 150 reps.

You can tear up the ground like Max if you'd like, too!

Turkish Get-Up

Andrew (Foundation CF) & Jesse (Local's Gym/Lynnwood CF)

This movement, usually done with a normal gym weight like a kettlebell, barbell or dumbbell, requires the entire body to stay tight throughout the range of motion: laying flat on the ground to completely standing up.

As promised.. the BW exercises!

Just a couple:

• Squat [wmv] [mov]
• Squat jump
• OHS (with PVC, broomstick, etc.) [wmv] [mov]
• Goblet squat
• Lunges [wmv] [mov]
• Pistol
• Pushup (various grips) [wmv] [mov]
• Dips [wmv]
• Situp
• Reverse crunch
• Hollow rock [wmv]
• V-up
• L-sit [wmv]
• Tuck sit (L-sit w/ bent legs)
• Supermans (keep head down)
• Prone opposite extensions (one arm + leg at a time)
• Handstands [wmv]
• Handstand pushups
• Fast feet
• Mountain climbers
• Burpee
• Squat thrust (burpee w/o pushup)
• Tuck jump
• Split jump

and of course, you can apply the Tabata protocol to any of these exercises.

buy this sticker here!

PLAY WITH THESE!