SWING!

No, not the dance. (Although it is super rhythmic and definitely athletic)

It's just Zeb in usual form having fun. What extracurricular activities/sports do you enjoy?

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WOD

deadlift 1RM

every minute on the minute for 12 minutes, for max load:
hang squat snatches

for time:
100 situps

PR's all around! Post results to comments!

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Primal Pacs are in at the gym! Grab yours at The Holiday Party before they're all gone!

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Sitting Up

The standard for our situp is that you begin with five points of contact on the ground with knees up: head, shoulders, butt, and both heels. The movement ends when your chest physically touches your thighs.

Ryan M, Adi, Carolyn

Another version is to let the knees fall out into the butterfly stretch. The end of the movement becomes moving the torso beyond vertical, or touching the hands in front of the feet.

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WOD

high hang clean 5x20

then

10 rounds for time:
10 kettlebell swings
10 ab-mat situps

Post weights used and time to comments!

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Does a prescribed weight for workouts make you work harder? ex:

"GRACE"

for time:
30 clean & jerks, 60/45kg

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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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