2010.12.2

Today's WoD wasn't particularly focused on any one group of muscles, but there were a good amount of leg exercises. Also, you're going to be doing your sets for 10 rounds, so there are plenty of reps to keep you busy. This one's for time.

The warm up is very straight forward. There was a 5 minute max on the warm up and everyone finished it within that time. Make sure you stretch out after you finish the warm up and after you complete the WOD. Tuesday was heavy on legs, and today is no different.

For the WoD, be careful about your form, especially on the push press and good mornings. Doing them incorrectly can hurt your lower back. If you start losing form, slow down.

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Warm Up
5 minutes max to complete 4 rounds of:

• 5 pushups
• 10 sit ups
• 15 mountain climbers

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WoD
10 rounds of:

• 25 push press (with bar or dumbbells)
• 15 good mornings (with bar)
• 10 lunges (with bar or dumbbells) (right/left = 1)

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Exercises

• Push Press
  Grab two dumbbells (heaviest weight is usually 25 lbs) or a weight bar. Hold the two dumbbells at about shoulder level. Hold them with both your palms facing away from your body so that you could see both palms in a mirror, so that the weights are "racked" against your chest.
  
  Do a quarter squat, and press the dumbbells directly over your head as you come up. At the top of your motion, you want your arms to be fully extended and your legs completely straightened out. Because you do a little bit of a squat, your legs generate most of the momentum to drive the weights up. It's still a "dip then drive" movement, so make sure you do that quarter squat to generate the power for your press.
  
  Also, make sure you move the weights directly up & down; if you start moving the horizontally, you'll put extra stress on your shoulders. If your elbows flare out, that's also going to make it difficult to press straight up & down. Your rep is finished when you bring the dumbbells back to beginning/racked position.

• Good Morning
  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.

• Lunges
  There was a bit of difficulty added using a bar or a pair of dumbbells and hold those as you do your lunges (highest anyone went was a pair of 15lbs). Regardless of whether you use the weights or not, make sure you go all the way down on your lunges. Since we had to do so many reps, you don't have to do both side for a single rep. Instead, each side/leg is one rep.
  
  Your knees don't quite have to touch the ground (you might get burns/scrapes that way), but come as close as you can to that. If you need extra support as you get tired, you can use your hands to push up off of your lead leg.

As always, have fun with it.