2011.2.22

Got one out on time! Progress!

So, we haven't done an AMRAP in a few weeks, so welcome to an AMRAP.

For the WoD, as always, pay attention to your form.

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Warm Up

• 30 seconds Running in Place
• 30 seconds High Knees
• 30 seconds Jumping Jacks

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WoD
As Many Rounds as Possible - 20 minutes

• 5 Decline Pushups
• 10 V-ups
• 15 Squats

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Exercises

• High Knees
  It's pretty much what it sounds like; run in place, only bring your knees up as you do that. You want to bring your knees up as high as possible. Also, stay on your toes the whole time. If you do land on your heels, it'll likely hurt, and it'll also slow you down.
• Decline Pushups
  Despite the name, it's more like an incline bench press. Set up a platform with as many risers as you can handle (the highest is usually 6 risers). Put your feet on the platform and your hands on the ground; your feet should be higher than your face. Do your push ups that way, with your chest touching the ground for each rep.
• V-Ups
  Lie on your back, putting our hands parallel to the ground "above" your head (if you were standing, they’d be directly over your head). Lift your legs off the ground and bring your torso up at the same time to touch your toes. In essence, your body makes a "V" shape. Go back to lying on your back to finish the rep. Be careful about slamming your legs into the ground when you finish the rep, that can hurt your lower back. Some people call these "jack knives," if that helps at all.
  
  Scale down: Bend your knees as your bring your lower body up. You only have to touch your knees this way
• 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.