2011.4.5

WOWA! Sorry for the delay... been busy and haven't had a lot of free time recently. I am catching up on three weeks of WoDs, so please bear with me.

Highest for the men was 21, highest for the women was 17.

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Warm Up

• 25 Jumping Jacks
• 2 rounds of:
  • 10 Good Mornings
  • 10 Shoulder Rolls with Bar

WoD
As Many Rounds as Possible - 20 minutes

• 5 Push Ups
• 10 Sit Ups
• 15 Overhead Squats

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Exercises

• Good Mornings with Bar
  Grab a weighted bar. Most people usually use about 12 lbs, although the highest weight anyone uses is usually around 30lbs.
  
  Stand with your feet about two shoulder-widths apart and rest the bar on your shoulders behind your neck. Keeping your legs locked, bend at the waist (as if you’re bowing), and keep your eyes forward. Keep your back flat as you do that, and finish so that your back is parallel to the ground. Come back up to standing to finish the rep. Unlike the other variation of this exercise, there shouldn't be a bend to your knees during any part of this.
• Shoulder Rolls with Bar
  Start with the body bar (10-12lbs) in a hanging position in front of you and then slowly rotate it behind you, over your head.
  
  If this is to uncomfortable, do a high pull & shoulder shrug. Again, start with the bar in a hanging position. Pull the bar up to your chest, and then let the bar go back into a hanging position. After doing 5 of these, do a shoulder shrug.
  
  It's just like it sounds, except you want this to be a quick motion. You do this to build a little bit of muscle memory, since you're essentially doing the exact same thing for a bunch of lifting motions (snatch, clean & jerk, high pulls, etc.).
• Pushups
  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.
• Squats with Bar
  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.
  
  Hold the bar above your head so the bar is aligned with your spine.

As always, have fun with it.