Thursday:

16
June 25, 2009 · Posted in WOD   · Comments (16)
Now this is impressive!.. hoisting your sister..

Now this is impressive!.. hoisting your sister..

Today is a good conditioning day. Work hard on those rows and keep practicing the Med-Ball clean. We threw it in there today to just throw you in the fire and force you to learn it.. We have complete confidence in our athletes, make us proud
Watch these video’s Med-Ball Clean and the Kettlbell WIndmil
 
WOD: 5 rounds
Row – 30sec
Medball Clean – 30sec (20/14)
Standing Broad Jump Across Gym – 30 sec
Rest – 30 sec
　　　　

Comments

16 Responses to “Thursday:”

  1. Tina on June 25th, 2009 2:58 am

    Finished today at 7:50.When I finished I had to strength in my arms left…I had to go into steves trunk so I opened it half way and I actually felt like I wouldn’t be able to keep going! Weird feeling…great job today guys. Welcome mandy and drew…Foot ur an animal…Vic I was on ur tail with this one! Sam and hale you two are our climbing queens!

  2. Foot on June 25th, 2009 3:44 am

    It really frustrated me today when my body decided to give out on the 3rd round of push-ups. And I definitely have to bring a towel cuz I’m gonna end up flooding the place. And you guys thought it was the rain in that one section. HAHA!

  3. John on June 25th, 2009 4:32 am

    I am mad i missed today but this is a tough week work wise. I will try and make it tomorrow but 7 will be tough. I will see if i can make it happen. Gotta be consistent!!!

    Looks like a fun workout too. Haven’t done rowing or medball cleans yet. Hopefully see yall tomorrow

  4. Deb M on June 25th, 2009 4:51 am

    Wow, those kids in the picture look amazingly fit! haha

    Randy, I havent forgotten about your great idea to have a dream goal at Ignite and for the record, I will be very happy if I can eventually do 10 kipping pullups. Maybe not in a row but at least within a span of a minute or 2…I just have to work on not pulling my rotator cuff!!

    Hard workout today…I agree with you, Tina. My arms were shot after that one. I could barely lift them up to wave goodbye!

  5. steve on June 25th, 2009 12:54 pm

    My shoulders r rocked! Thank God for my rest day. And for creating rest in general.. Don’t forget to work on your get up’s..

  6. Deb G on June 25th, 2009 1:25 pm

    THANK GOD FOR REST, AMEN TO THAT! THAT’S ABOUT ALL THE STRENGTH I CAN MUSTER UP TO POST TODAY! MY SHOULDERS ARE SHOTTER THAN SHOT!

  7. Randy on June 25th, 2009 3:41 pm

    Vic and Deb: Cirque Du Soleil should be calling you to enroll the girls for the show.

  8. Gail on June 25th, 2009 5:40 pm

    I’m with you Deb G!!! I ran this morning, but need to give my arms a rest day!!! Is there a morning class tomorrow? = )

  9. Randy on June 25th, 2009 7:17 pm

    Is it normal that my legs and butt are still sore from helen the other day?

  10. Tina on June 25th, 2009 7:31 pm

    Hey guys! Hope everyones day is going well…mine is..the last day with my students so I’m on cloud 9! Randy let’s go get ur butt to the gym!

  11. John on June 25th, 2009 9:04 pm

    Steve – This is for you.

    7 Reasons You Should Front Squat

    Crossfit has gone a long way off towards bringing it back, but if you’re not performing crossfit – it’s probably not even on your system.

    This is a shame because if you want to get full body strength build awesome quads sculpt rock-hard abs and save your “tweaked” lower back then you’re going to enjoy the front squat.

    Here’s a couple of reasons why you have to squat for a lean, hard, athletic physique:

    1. Get Enhanced Quads – The front squat is an EXCELLENT movement to get bigger, stronger quads-most likely the greatest workout there is. Since you’re position is more vertical, it highlights the quads more.

    2. Get Stronger, More Cut Abs (Core) – Because you’re holding the weight in front of your body, and you must remain upright your entire core gets a great workout trying to stabilize the weight and keep you upright. If you find you’re leaning forward a lot when you back squat, you’ll quickly get stronger and fix this problem if you switch to front squats for a while.

    Front squats aren’t just smashing in creating the body of your dreams either! They’re also certainly good at just making you more fit and keeping you more in good physical shape. What good is looking strong if you should give up your health in the process?

    Here’s the five other reasons why you should Front Squat for better health:

  12. John on June 25th, 2009 9:05 pm

    1. Makes Your Other Lifts Better – Because the bar is placed ahead of you, on your shoulders, the front squat is enormously like other exercises and strengthens the “base” of those lifts/presses. Power Cleans, Overhead Presses, Overhead Squats, and so on all share the same “starting” position as the front squat. Getting stronger and more comfortable with Front Squats will help you in those exercises as well.

    2. Bad Form Gets Self-Corrected – If you’re back squatting with bad form you can complete the exercise at the expense of causing injury to yourself. The good thing about front squats is the form is self correcting: If you’re not straight enough you’ll drop the bar if you’re not holding the bar right you’ll drop it if you don’t keep your elbows up you’ll drop it. It’s an exercise that pretty much forces your form to be good.

    3. Less Weight – All in all, if you can challenge your body with less weight (because you’re doing a harder exercise) then it is safer. Because the Front Squat is harder than Back Squats you won’t be able to lift as much weight. Which means less spinal compression.

    4. More Natural Spine Position – You’re more upright with the front squat your spine is in a more nonaligned “straight” position. This combined with the fact you’re lifting a reduced amount of weight is better for your spine at the end of the day.

    5. Lower Back Approved – Nearly everyone have lower back problems and back squats worsen these conditions. But because your upper body is normally straight (rather than leaning forward like in a back squat) there’s a reduced amount of force on your lower back. I started front squatting when I hurt my lower back.

  13. Randy on June 25th, 2009 11:59 pm

    Great posts John. Tina, I will be there Saturday. Deb M, it looks like the only people who are interested in the wish list are you and I. So when you do your first 10 pull-ups, I plan to be there cheering you on!!!

  14. Deb G on June 26th, 2009 12:17 am

    GAIL AND ANYONE ELSE!!!!!!! CLASS FRI MORN AT 9AM!!!! I DONT HAVE YOUR CELL NUMBER SO I HOPE YOU READ THIS POST! STEVE WASNT GOING TO GET A CHANCE TO POST IT SO SPREAD THE WORD!

  15. John on June 26th, 2009 4:36 am

    Is there class this weekend?

  16. Mandy on June 27th, 2009 12:10 am

    Thanks for an awesome first workout! Will see you all on Monday!

Leave a Reply