2011.1.25

Due to meetings all week, I wasn't able to do the WoDs, so I am not sure on weights and time. Today's WoD is a 21-15-9, with 5 rounds.

For the WoD, as always, pay attention to your form, especially as you get tired. It is preferable to go slower to keep your form clean, then go fast and hurt yourself.

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Warm Up
3 minutes of

• Jump Rope

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WoD
First Round

• 21 Thrusters
• 15 Sit ups
• 9 Jump Box
• 5 Burpees

Second Round

• 21 Sit ups
• 15 Jump Box
• 9 Thrusters
• 5 Burpees

Third Round

• 21 Jump Box
• 15 Thrusters
• 9 Sit ups
• 5 Burpees

Fourth Round

• 21 Sit ups
• 15 Jump Box
• 9 Thrusters
• 5 Burpees

Fifth Round

• 21 Thrusters
• 15 Sit ups
• 9 Jump Box
• 5 Burpees

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Exercises

• Thrusters
  Grab two dumbbells. Hold the weights up near your shoulders so your knuckles face away from you and the weights are resting against the upper part of your chest (this position is often called "racking" the weights).
  
  Do an air squat so that your thighs "break parallel." That means that at the bottom of your squat, your bottom should be closer to the ground than your knees. As you come up, press the two dumbbells over your head, until your arms are fully extended. Push the weights straight up & down, since any horizontal motion will put undue stress on your shoulders.
  
  Bring the dumbbell back to the "racked" position to finish the rep. For this, you can actually make it a smooth motion, and go straight into the next squat instead of stopping at starting position. This is fine so long as you fully extend the dumbbells, bring the weights back down before you start your next squat, and keep a good curve on your lower back the whole time.
• 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.
• Jump Box
  Set up a platform with stackable risers. Shoot for at least 4 risers; the most anyone uses is usually 6 risers. Before you even start the WoD, stomp on it really hard. You want to make sure it'll support your weight & won't move around when you jump on it. Just in case, look down at the platform when you jump. If it does move around at all, keeping your eyes on it should help prevent injury.
  
  When you do jump on it, you want to make sure that you stand tall once you're on the platform. If you stay hunched over the whole time, you're not getting the full effect of the exercise. One way to think about this is that you want your hips to "open up" on both the jump up and the jump down; all that really means is that your butt shouldn't be sticking out at all and your hips should be pushed forward.
  
  Scale down: Step up & step down instead of jumping on the platform. If you do step, make sure you alternate which leg is stepping up. Otherwise, you're only working one leg the whole time.
• 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.
  
  Scale down: Step back into the push up instead of jumping. Same goes for when you go back to the squatting position (step 4); step forward instead of jumping.

As always, have fun with it.