2010.12.16

I actually got today's WoD and had some time to post it, so here it is. It's actually a very simple one to type up, but that means that you're going to end up doing a whole lot of a single exercise. Even better, that single exercise is called a "man maker." I'll let you draw your own conclusions about how hard this is supposed to be. If you've been doing this for a while or have been following the blog, this is the same WoD that we did on Sep. 8.

The warm up is meant mostly get the right muscles warmed up, so pay particular attention to your form while you're doing the warm up. You only have to do a couple of rounds anyway, so it's not like it's going to take an extended period of time.

For the WoD, be sure you understand the motion before you start doing a bunch of them. Luckily, that exercise isn't likely to hurt you unless you do something really strange. Still, it's an awkward motion at first, so you'll want to do a couple of them just to get comfortable with the motion.

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Warm Up
2 rounds of:

• 25 jumping jacks
• 25 good mornings
• 25 mountain climbers (right/left = 1)

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WoD

• 50 man makers

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Exercises

• Good Mornings
  Grab a weighted bar. Most people usually use about 12 lbs, although the highest weight anyone uses is usually around 30lbs.
  
  Stand with your feet about two shoulder-widths apart and rest the bar on your shoulders behind your neck. Keeping your legs locked, bend at the waist (as if you’re bowing), and keep your eyes forward. Keep your back flat as you do that, and finish so that your back is parallel to the ground. Come back up to standing to finish the rep. Unlike the other variation of this exercise, there shouldn't be a bend to your knees during any part of this.
• Mountain Climbers
  Get down on all fours, almost as if you were about to start a race. It's also a bit like being in a push up position with a bend at the waist, with only one leg back. From the starting position, simultaneously bring your lead leg back & your rear leg forward. Make sure that your lead leg also slides sideways, so that it is outside of your arm on that side. Do it again to switch the positioning of your legs, again making sure your lead leg ends up outside of your arm.
  
  Both of your legs have to come forward one time to complete a single rep. For simplicity's sake, we describe that as "right/left = 1."
• Man Makers
  Grab two dumbbells (most people usually use 10-15lbs). Start standing, with one weight at each side. Squat down and, still holding the weights, put the weights on the ground a little bit wider than shoulder-width apart. Kick your legs back into a push up position. Do the push up.
  
  Staying in the push up position, do a one-armed row with your weak hand (i.e. lift one dumbbell off the ground to about your chest while keeping the other dumbbell on the ground). The elbow of the hand that’s lifting should end up behind your back when you do this; otherwise, you’re not lifting high enough. Do another push up. Do a one-armed row with your strong hand. Jump back to squatting position, and then stand to the starting position. That’s one rep.
  
  You’re holding on to the weights the whole time, so the push-ups are a bit deeper than usual, and the rows add extra fun. Also, there is no scale down for this, just go slower as they start getting harder.

As always, happy CrossFitting.