GHD

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New Years Day 2013!

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We hope everyone had a happy and safe New Year!  We want to hear what you've accomplished over the past year.  So, post to comments your favorite accomplishments from your training; where you started, where you are now and where you want to be.  

Remember, there are no classes today.

SKILL:  Double Under and muscle up practice for ten minutes.  These are both in the WOD on saturday, so practice them. We're 9 weeks out from the Open.  If you're planning on competing in the Open (and you all should be), you've got to get muscle ups.  If you are weak in the transition, work on the transition.  If you aren't strong enough to get the muscle up, get strong enough.  The time is now to start achieving these skills. Put in the extra work to get over the hump and don't accept less from yourself.  Banded Muscle Ups will no longer be allowed as a scale for muscle ups in a WOD.  You've got to develop the strength to get them.

WOD:  "Ivan the Terrible"

50-40-30-20-10  Rest 90 seconds between rounds

Lunges

Push Ups

Abmat Sit Ups

Single Unders

REC:  3x15 Reverse Hypers and GHD Hip Extensions

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New Year's Eve 2012!

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REMEMBER, NO CLASSES TOMORROW!

Weekly Warm Up:  Run or Row then, Abmat Sit Ups, KB Swings, 6 Turkish Get ups, Banded Good Mornings

Strength:  7x7 Overhead Squats.  Hold each rep at the bottom for 2-3 seconds.  Focus on the core stability required at the bottom.

WOD:  "Balls Dropping and Beer Runs!"

10-9-8-7-6-5-4-3-2-1

Wall Balls (30/20)

One lap with a sandbag or 45# bumper plate  (Please don't just toss the sandbag around, they are breaking at the seams, literally.)

REC:  50 Total GHD Sit Ups 

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Friday, November 16th, 2012

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Strength:  Seated Box Jumps

WOD:  "Dead Burpee"

8 minute AMRAP

12 Deadlifts (255/175)

8 Burpees

**We did this same WOD on 4/16 of last year at 225/135.  Let's see who has improved.  If you know what you did on the last one, do the same thing and try to beat your total rounds and reps or try it rx'd and try to beat your old score.  Have at it.

REC:  Glute Ham raises 3x10 or GHD Hip Extensions with a kettlebell at 3x20