2/23/13 – Saturday

Written by josequan. Posted in Fitness

ATTENTION!!! CLASS IS CANCELLED TODAY DUE TO YOUR TRAINERS ATTENDING THE NMC HEALTH FAIR AT THE MULTIPURPOSE CENTER. THE WOD POSTED BELOW CAN BE DONE AT HOME. IF YOU DO NOT HAVE A PULL-UP YOU CAN OMIT THEM OR SUB THEM FOR ANOTHER MOVEMENT LIKE JUMPING JACKS OR A RUN YOU DECIDE. HAVE A GOOD WEEKEND AND SEE YOU ON MONDAY.

“Squeeze your butt and quads” as you press yourself up, moving your body as one single unit. If the butt isn’t involved, it will get left behind, hanging out on the floor, while the shoulders and chest take off. A push-up is a compound movement, utilizing every piece of musculature in the body.

Also, think about lifting the hips first (as you press the hands into the ground). Chances are they will keep up with the chest and shoulders, therefore moving together.

Denise Thomas, CrossFit Level 1 Seminar Staff

 

WOD

Against a three-minute running clock, complete as many rounds and reps as possible of:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats

At the conclusion of three minutes, you will rest for exactly 3 minutes before repeating for a total of 5 three-minute sets. You will begin your next set where you finished the previous set – i.e., if you finish your 39th squat at the conclusion of the three minutes, you will begin with your 40th rep after your three minute rest period, and then roll immediately into pull-ups after your 50th squat.

For our new friends, there will be plenty of ways to modify the movements to your needs and abilities.

For our more advanced athletes, you should set your goal to achieve more than 5 rounds of the movements over the course of the five sets.

 

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

A.
Two sets, not for time, of:
Kettlebell Snatch x 8 reps each arm
Alternating Pistols x 16-20 reps
Handstand Walk x 15-20 meters

B.
For time:
50 Back Squats (135/95 lbs)
40 Pull-Ups
30 Shoulder to Overhead (135/95 lbs)

Rest exactly 3 minutes, and then . . .

C.
For time:
50 Front Squats (85/65 lbs)
40 Pull-Ups
30 Shoulder to Overhead (85/65 lbs)

D.
Three sets of:
Toes 2 bar or V-ups (suppose to be GHD Sit-Ups) x 15-20 reps
Rest as needed

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