2011.2.24

One of these days I promise to get into this more regularly... till then.

Today was a little longer workout then we have done recently. Since you will be doing 540 sit ups make sure to stretch out yours abs before AND after. Peopled finished within the 18-23 minute range.

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

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Warm Up
30 seconds each of

• Jumping Jacks
• Pushups
• Running in Place
• Simulated Jump Rope
• High Knees

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WoD
1 round of

• Dirty 30
  3 rounds of:
  • 30 sit ups
  • 30 elbows-to-knees
  • 30 V-Ups
• 30 Burpees
• 30 lunges (rt/lft = 1)
• Dirty 30
  3 rounds of:
  • 30 sit ups
  • 30 elbows-to-knees
  • 30 V-Ups

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Exercises

• Sit Ups
  Keep your feet in butterfly position (heels touching each other), since that isolates your abs. For these, come up so your torso is perpendicular to the ground.
• Elbows-to-knees
  Lie on your back, and touch your right elbow to your left knee. Then alternate, touching your left elbow to your right knee. As you’re doing that, do bicycle kicks (i.e., kick out with the leg that’s not touching your elbow). You have to touch both elbows to both knees for a single rep.
  
  Scale down: Leave out the bicycle kicks.
• 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
• 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.
• Lunges
  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. If you need extra support, you can use your hands to push up off of your lead leg.

As always, have fun with it.