More lunges?!

Arnie warming up with 70kg

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WOD

b2b tabata squats

then

max weighted lunge, 20/10m

Post tabata score and best load to comments!

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The Split, Power, and Squat Jerk: Evolution at Work - Iron Samurai

How do you usually jerk?

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Just One Lap?

You ask "That's it?" as a few today have already.

Remember: be wary of workouts that look easy when written- it's not the same when actually performed!

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WOD

for time:
470m walking lunge

Placing your hands on anywhere but your hips or head is not permitted and will result in a 10 burpee penalty.

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Sheena rocking a CFSeattle tee!

Coach Dave and Nancy of Level 4 CrossFit Seattle are on the Affiliate Blog!

Wednesday, Day 24

Apologies for skipping the blog posts. We're going through some stuff right now... good stuff. Noise complaints on the second day in the box? Awesome. 15 people show up for the 6:30 class? Very nice. 40 minute workouts? Not so nice.

How has your nutrition been? Cutting back on the sugar? Remember:

"Eat meat and vegetables, seed and nuts, some fruit, little starch, NO SUGAR."

Have you been doing that? Stop trying. "There is no try- do or do not." If you have, do you notice anything different? Does food taste better? Are you fuller faster? Do you have more energy? On the flip side, when you do have a "carb/starch-overload" do you feel like crap after?

We're almost done with Week #3 which means YOU'RE HALFWAY THERE! I hope everything's been going positively. Time to come by the new gym if not- we'll help you get there!

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SOD: the walking lunge.

To remind you, let's go back to Day 3:

CrossFit HQ: Walking Lunges from ABueno on Vimeo.

CrossFit HQ: Walking Lunges - Technique and Variations

THINGS TO REMEMBER:

• chest up/spine perpendicular to the ground the entire time.
• feet move in "train tracks". don't lunge in a straight line
• at any time, the forward knee should NOT bend past it's toe
  
• a.) step forward b.) lower your body down c.) hind knee "kisses" the ground d.) stand

WOD:

for time:
400m walking lunge

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AOD:

Hunkerin' by Xplore CrossFit

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!

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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!

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