2011.6.16

It is never good when Al forgets to come up with a WoD... so what does he do? Comes up with something, walking to the gym, and thus making our life hard. So today, we have a Tabata. If you don't know what a Tabata is, it is 20 seconds of work, 10 seconds of rest, with 8 rounds of each movement done together. So you don't move onto the next movement till you have completed all 8 rounds of the previous one. The goal is to get the same number of reps in each round.

Have fun, be safe.

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Warm Up
Drills:

• 30 seconds of running in place (scale up: quick feet)
• 30 seconds of high knees (scale up: double time)
• 30 seconds of jumping jacks

WoD

• 8 rounds of: 20 seconds of Incline Push Ups, 10 seconds of rest
• 8 rounds of: 20 seconds of V-Ups, 10 seconds of rest
• 8 rounds of: 20 seconds of Superman, 10 seconds of rest
• 8 rounds of: 20 seconds of Dips with 2 Platforms, 10 seconds of rest
• 8 rounds of: 20 seconds of Jumping Lunges, 10 seconds of rest

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Exercises

• Incline Push Ups
  Set up a platform with stackable risers (minimum of 4 risers, the most anyone usually uses is 6). Do a push up with your feet on the ground, and your arms on the edge of the platform. Make sure you touch your chest to the platform as you come down, and fully extend your arms when you come back up. Keep yourself honest about your form even when you're tired, it's easy to not go all the way down on these reps.
• 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.
• Superman
  Lie face-down on a mat, with your arms outstretched in front of you on the ground. Simultaneously raise both your arms and legs a few inches off of the ground. Bring your arms & legs back down to the starting position. That's a single rep.
• Dips with 2 Platforms
  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 on the other platform. No part of your body should be touching the floor.
  
  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 #1: Put your feet on the ground and do a regular dip.
  
  Scale down #2: 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.
• 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 = 1," 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. When switching between the left and right leg, do a jump.
  
  Scale down: Do a regular lunge.

As always, have fun with it.