2011.2.3

Sorry for the delay in posting. Been pretty busy.

Allan wasn't around again, so I got to lead our band. Today we did a 21-15-9. First round you do 21 reps, second you do 15 reps and the last round you did 9 reps. Everyone completed in less then 10 minutes with the fastest male time of 7:46 and the fastest female time of 7:47

Make sure on the warm up the do the mountain climbers slowly and to open up the hips. Other than that be safe and have fun.

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Warm Up
2 rounds of:

• 5 Pushups
• 10 Sit ups
• 15 Mountain Climbers (rt/lft = 1)

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WoD
Round 1:

• 21 Thrusters
• 21 V-Ups
• 21 Burpees
• 21 Dips

Round 2:

• 15 Thrusters
• 15 V-Ups
• 15 Burpees
• 15 Dips

Round 3:

• 9 Thrusters
• 9 V-Ups
• 9 Burpees
• 9 Dips

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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.
• Mountain Climbers
  Get down on all fours, almost as if you were about to start a race. It's also a bit like being in a push up position with a bend at the waist, with only one leg back. From the starting position, simultaneously bring your lead leg back & your rear leg forward. Make sure that your lead leg also slides sideways, so that it is outside of your arm on that side. Do it again to switch the positioning of your legs, again making sure your lead leg ends up outside of your arm.
  
  Both of your legs have to come forward one time to complete a single rep. For simplicity's sake, we describe that as "right/left = 1."
• 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.
• 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
• 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.
• 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.

As always, have fun with it.