2011.6.14

Today is a type of "Drop 10". Instead of dropping an exercise off at the end of each round, you drop (by 10) the number of reps you do.

Have fun, be safe.

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Warm Up
3 Rounds of:

• 25 jumping jacks
• 5 pushups
• 10 good mornings
• 15 mountain climbers

WoD
Round 1:

• 50 Jump Box
• 50 Situps
• 50 Squats

Round 2:

• 40 Jump Box
• 40 Situps
• 40 Squats

Round 3:

• 30 Jump Box
• 30 Situps
• 30 Squats

Round 4:

• 20 Jump Box
• 20 Situps
• 20 Squats

Round 5:

• 10 Jump Box
• 10 Situps
• 10 Squats

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Exercises

• 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.
• Good Mornings without Bar
  Stand with your legs about two shoulder widths apart, and put your hands on the back of your neck. Don't apply pressure (that's bad for your neck), just rest your hands there. Bend at the waist (as if you’re bowing), keeping your eyes forward. Keep your back flat as you do that, and finish so that your back is parallel to the ground. Unlike good mornings with a bar, you don't bend your knees, you keep your legs locked the whole time. Come back up to standing to finish the rep.
• 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."
• Jump Box
  Set up stackable risers with a platform on top of them (most anyone used was 6). Before you jump on it, stomp on it really hard. You want to make sure it'll support your weight & won't move around when you jump on it. Just in case, look down at the platform when you jump, to help prevent injury.
  
  Jump up on to the platform, and stand straight up once you're on it (you can also think of it as bringing your hips forward). You want both your feet to land flush on the platform. The idea is to not stay hunched over the whole time as you're doing your reps. Jump back down, and make sure your hips come forward as you're jumping down, too.
  
  Scale down: Step up & step down instead of jumping on the platform. If you do step, make sure you alternate which leg is stepping up. Otherwise, you're only working one leg the whole time.
• Situps
  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
  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.