2011.1.4

The WoD was an AMRAP (As Many Rounds As Possible) one, and back to the basics, so make sure to keep track of how many rounds you complete. The target was 20 rounds, but we were challenged to match Antioch's highest which was 28. Most people hit at least 20, with the highest for the guys being 28 and the women 26! After the warm up, make sure to stretch out your legs and hips. This many squats is going to hurt. For the WoD, as always, pay attention to your form on the squats. 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 3 rounds of

• 30 seconds of running in place
• 30 seconds of high knees
• 30 seconds jump rope - mimced (no rope used)

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WoD As Many Rounds As Possible (in 20 minutes)

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

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Exercises

• 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.
• Air Squats
  Make sure that when you go down, your bottom ends up closer to the ground than your knees (this is called "breaking parallel"). If you have to do your squats slower to accomplish this, that's fine. Regardless of how far you squat, you want to keep your weight on your heels the whole time. That will help ensure you keep a good lumbar curve & will help with any potential balance issues. For some people, it helps to look up at about 45 degrees to ensure you're not leaning forward & straining your lower back. To ensure this happens, you can throw your hands up to 45 degrees and focus your eyes on your hands on each rep. Scale down: If you can't squat that far, you should aim to end up with your thighs parallel to the ground at the bottom of your squat.

As always, have fun with it.