2011.1.27

Due to meetings all week, I wasn't able to do the WoDs, so I am not sure on weights and time. Note on the lunges and wipers; Right/Left = 2.

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 rounds of:

• 30 seconds of running in place (scale up: quick feet)
• 30 seconds of high knees (scale up: double time)
• 30 seconds of jumping jacks

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WoD
6 rounds for time of:

• 50 Dumbbell push press
• 40 lunges with bar (rt/lft = 2)
• 30 Wipers with bar (rt/lft = 2)
• 20 Dips
• 10 Incline pushups

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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.
• Lunges with Bar
  Make sure you go all the way down on your lunges. In this case, each time one of your legs comes forward, that counts for one rep (or "right/left = 2," for short). 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. Hold the bar over your head, aligned with your spine (the bar should be positioned just behind your head).
• Wipers with Bar
  Lie on your back, and hold the bar in the air above your chest. Lift your feet so that they’re perpendicular to the ground. Swing your legs to one side, bring them back to the middle, and then swing them to the other side. That’s 2 reps. Try to keep the bar still as you do so, because that will force your abs to work harder.
• Dips
  Set up a platform with 4-5 risers on each side (when your butt is on the floor, you want your arms are parallel to the floor). Position yourself so your arms are holding you up/off the edge of your platform, with your legs straight out in front of you. You should just be barely forward of the platform; your butt should practically touch the platform as you do your reps. If you come forward too far, you'll put unnecessary strain on your shoulders.
  
  Lower yourself so that your butt touches the ground, and then raise yourself back to the starting position. That's 1 rep. If you do the exercise properly, you'll feel the exercise the most in your triceps.
  
  Scale down: Bend your legs, and put your feet flat on the ground before doing your dips. Since you're lifting less weight this way, this makes the dips easier.
• Incline Pushups
  Set up a platform with stackable risers (minimum of 4 risers, the most anyone usually uses is 6). Do a push up with your feet on the ground, and your arms on the edge of the platform. Make sure you touch your chest to the platform as you come down, and fully extend your arms when you come back up. Keep yourself honest about your form even when you're tired, it's easy to not go all the way down on these reps.

As always, have fun with it.