2017.03.20

As Nina said...Even if the coach is away, we can still workout. She was awesome enough to bring a workout in that was "short and sweet." How you interpret that is up to you. Yes it was short, but I think she meant sweat...instead of sweet. It was basically an AMRAP (as many reps as possible) 2 rounds of 4 moves (one minute each move) with a 1 minute break between so you can go as hard as you want...or dilly dally but of course with everyone around you...peer pressure!

Les is magical with the timer. He was able to put in 3 second transition time between each minute. Magical!

We all finished, but I felt like there needed to be a cash out, so I just started to do sit ups. No pressure for others do it, but I tell you, peer pressure is strong in that room! Others joined in on the fun. I swear we're all gluttons for pain. I love this group!

Just for reference, Nina did count her reps and she used a 26.4lb kettlebell with a total of 172 reps. I used a 15lb dumbbell and did 18 burpees, 30 goblet squats, 11/11 (left/right) swings, 18 box jumps then round 2 was 16 burpees, 30 goblet squats, 12/11 (left/right) swings, 20 box jumps.

As usual, have fun with it!

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Warm up
2 rounds

• 25 jumping jacks
• 10 bottom downs
• 10 air squats
• 5 lunges to elbow
• 10 arm circles (10 forward, 10 backward - each arm)

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WoD
2 rounds - AMRAP with a running 9 minute clock, 2-3 second transition time

• 1 minute burpees
• 1 minute goblet squats
• 1 minute dumbbell/kettlebell swings (American)
• 1 minute box overs/box jumps
• 1 minute rest

Cash out

• 100 sit ups

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Exercises

• 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. Once it starts to feel normal to do this motion, you can start to make it a smoother motion by essentially dropping down into a push up position, rather than squatting and then kicking out your feet. It requires a little bit less energy, but it also requires more coordination and muscle memory.
  
  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.
• Goblet squats
  Use one dumbbell. Hold it underneath your chin with both hands. Your elbows should be down, so that your forearms are perpendicular to the ground. From this position, do a regular squat. You have to go low enough that your elbows go between your knees. And like always, remember to keep a good lumbar curve and keep your chest facing forward as you do your squats.
• Dumbbell/kettlebell swings
  Just use one dumbbell - and go heavy (most guys used 20lbs, most women were using 10-15lbs). Grab it with your strong hand, wrap your off-hand around your strong hand. You want a curve in your lower back (your lumbar), as if you were sticking out your chest and bending your lower back inward towards your spine.
  
  Do a quarter squat and put the dumbbell between your legs, right around mid-thigh. Stand up, and as you do so, swing the dumbbell in front of you, keeping your arms locked. Because it's a light weight, you want to swing the dumbbell until it is perpendicular to the ground, directly above your head. Bring it back to starting position to complete the rep.
  
  You want to maintain a good lumbar curve the whole time, and you should bend your legs as you finish a rep. If you’re bending at the waist, you’re doing it wrong, and you might hurt your back.
  
  How you do this for a minute is up to you. You can do one minute of just one side and then the next round do a minute on the other side. Most people swapped arms after 30 seconds.
• Box overs/box jumps
  You'll need to set up a platform with risers. I usually see between 3 and 5 risers. Before you even start the WoD, 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. If it does move around at all, keeping your eyes on it should help prevent injury.
  
  When you do jump on it, you want to make sure that you stand tall once you're on the platform. If you stay hunched over the whole time, you're not getting the full effect of the exercise. One way to think about this is that you want your hips to "open up" on both the jump up and the jump down; all that really means is that your hips should be pushed forward once you're standing on top of the box.
  
  Scale down: Step up to the box, and then step down instead of jumping on the platform. If you do step, make sure you alternate which leg steps up onto the platform first (and which legs steps off the platform first).
• Sit ups
  Keep your feet in butterfly position (heels touching each other), since that isolates your abs. Also, be sure to keep your feet planted on the ground (lifting them off the ground generates momentum that doesn't really come from your abs). Come all the way up, but don't pull on your neck or lean forward. Doing either of those things reduces the work that your abs have to do. You have to touch your toes to get credit for the rep.
  
  Don't bounce your hips or your legs against the ground to generate momentum. That actually generates power from your legs, rather than your core. In essence, that's cheating since you're not working your core as much that way.