2010.09.14

First off, we changed our schedule to Tuesdays and Thursdays. The space we normally use is occupied at that time on Wednesdays, so we switched it up.

The WoD was an AMRAP (As Many Rounds As Possible) one, so make sure to keep track of how many rounds you complete. The target was 23 rounds, and one of the ladies hit that.

The warm up was interesting. The idea was to do double-unders for 4 minutes, but with the added twist that every time you messed up you had to do a burpee. In the case of our class, there weren't many people that could consistently do double-unders, so we modified it just a tad. Instead, we called it "Sam Does Double Unders," and *I* had to as many double-unders as I could. Everyone else did singles, to keep themselves busy. Whenever I messed up, though, everyone else had to do a burpee; I've never gotten as much encouragement as I did for those 4 minutes.

For the WoD, pay attention to your form on the overhead squats. We weren't using much weight, but it's very easy to form bad habits that can lead to injury. This is one of those movements where it's preferable to go slower to keep your form clean. It'll make it that much easier if you start using heavier weights.

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Warm Up

• 4 minutes of double-unders. Every time you mess up, do a burpee

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WoD
As Many Rounds As Possible (in 20 minutes):

• 5 push ups
• 10 sit ups
• 15 overhead squats

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Exercises

• Double Unders
  Jumping rope, you want the rope to make two full revolutions each time you jump. The important part is actually the flick of your wrists, not so much how high you jump. If you worry too much about jumping higher, you’ll throw your rhythm off.
• Burpees
  It's a 5 step motion: 1) squat down & touch the ground, 2) kick your legs out into a push-up position, 3) do a push up, 4) jump back to the squatting position, 5) come up from squatting and jump 2 inches off the ground.
• Push Ups
  Bring your chest to the ground for every single rep, and when you come up, make sure your arms are fully extended.
  Scale down: Do the push ups on your knees. You lift less weight this way, so it's easier.
• Sit Ups
  Keep your feet in butterfly position (heels touching each other), since that isolates your abs. Come up all the way so that your torso is perpendicular to the ground.
• Overhead Squats
  Grab a weighted bar; most people used one of the body bars (10-12lbs). Standing, hold the bar over your head with your arms locked. Your arms should make a “Y” shape with the rest of your body. You want the bar directly over your torso, so that your spine & the bar are lined up (the idea is to keep you from leaning forward on the actual rep). This actually feels like you're holding it behind your head, and you should make sure not to lean forward. Do a squat, keeping your arms locked as you go down & come back up. Make sure you keep a good lumbar curve the whole time, or you can tweak your back.

As always, have fun with it.