2009.12.17

Today was the last class of the year, so we made sure to make it count (finish times went from about 20 to 30 minutes). The WoD was mostly core work, so expect your abs to be sore.

For the warm-up, don’t rest between the 4 exercises. Since it is continuous work on your legs, though, make sure to stretch them before starting the work out. In particular, stretch out your calves.

Warm Up
Jumping jacks for 60 seconds
Run in place for 60 seconds
Jumping jacks for 60 seconds
Run in place for 60 seconds (high knees for 30 of those)

WoD
5 rounds of: 30 push-ups
30 sit-ups with medicine ball or weighted bar
30 side-to-sides with medicine ball OR 30 wipers with weighted bar
30 V-ups with medicine ball or weighted bar
30 air squats

Exercises
· Sit-ups with medicine ball or weighted barGrab either a medicine ball (highest weight was 16lbs, lowest was 8lbs) or a weighted bar (highest weight was 12lbs, lowest was 8lbs). Doesn’t really matter which type of equipment you use, the weight is the important thing. Lie on the ground, holding the ball or bar “above” your head so your arms are parallel with the ground. If you’re using the bar, you don’t have to touch the bar to the ground. Put your legs in butterfly position (soles of feet touching each other). Do a sit-up, bringing the ball/bar to rest in front of you. Stop at 90 degrees, so you don’t lose the contraction of your abs. Go back down to the starting position to finish the rep.Scale down: Put your feet so the soles touch the ground, instead of in butterfly position
· Side-to-sides with medicine ballSit down, and keep your upper body/torso at a 45 degree angle to the ground (i.e., lean back, but not all the way). Lift your feet a few inches off the ground. Tap the ball to the ground on one side of you, then bring the ball across and tap the ground on the other side. That’s 1 rep.Scale down: Just bring the ball across your body, don’t tap the ball to the ground
· Wipers with barLie down on your back, and hold the bar straight up in the air over your chest (arms will be perpendicular to the ground). Keeping your legs straight/locked, raise your feet so they are also perpendicular to the ground. That’s the starting position. Holding the bar steady, rotate your hips so that your legs end up parallel to the ground to one side. Bring your legs back to the middle, then rotate your legs to the other side. Your legs will make a motion just like windshield wipers (hence the name). You have to do both sides for 1 rep.Scale down: Bend your knees instead of keeping your legs straight. That’ll take some of the strain off of your obliques
· V-ups with medicine ball or weighted barLie on the ground, again holding the ball/bar so your arms are parallel to the ground & extended “above” your head. Bring the ball/bar up so your arms are perpendicular to the ground, while bringing your legs up so they are also perpendicular to the ground. Keep your legs straight/locked as you do that. You should be able to touch the ball/bar to your feet as you do complete the motion. Your entire body will make a V as you complete the motion (hence the name).Scale down: Bend your knees & touch the ball to your knees (not your feet)
· Air squatYou all know how to do air squats. This, however, had the option of scaling up if you really wanted to punish yourself. Instead of an air squat, you can do air ball. No one did, though, so if you’re brave enough to try it, you’d be the first.

Also, since we’re not having class for the rest of the year, I won’t be sending any more emails until next year. If you are interested in doing more WoD’s, though, both crossfit.com and antiochcrossfit.com (Allan’s gym) will post workouts.