So this is going to be a week of testing yourself. What effort will you put forth without me there to make sure you are working hard? Find it inside, dig deep, work hard and get it done this week. Challenge yourself and make every rep count!!!
5 Rounds for time:
Overhead Lunges with each knee touching 10 times (hold med ball above head)
12 Hanstand Pushups
P.S. Don’t forget that I will be taking a much needed vacation next week. We will be getting back to workouts on the 7th of January. Have a Happy New Year. I will be posting daily so keep an eye on the blog. I will give you guys simple things to do at home….so next week will be filled with burpees, squats, situps, pushups, and lunges!!!!
First off, I would like to thank everyone that showed up on Monday morning, we had a great time. Your donations were very generous and much appreciated. Everyone did a great job. The intensity was fabulous and everyone worked so hard!!!! GOOD JOB!!! Now it’s back to work for the next two days. I will be out of town all of next week. If many of you would like to get in on Monday morning I would be willing to do that.
3 rounds, each for time of:
Rest precisely two minutes between each round.
“If you’re going to think, you may as well think big.”
Lunges (total steps)
“Life is a succession of moments. To live each one is to succeed.”
– Corita Kent
2 Rounds of:
50 Back Extensions
“Our self image and our habits tend to go together. Change one and you will automatically change the other.”
-Dr. Maxwell Maltz
Complete three rounds for time of:
Squat clean, 30 reps
Run 800 meters
I hope everyone enjoyed the workout yesterday. I know I did!!! Thanks for the push Kristina!!!
With so many other aspects of technique, load, and metabolic demand, it may be tempting to say,”who cares what my head is doing, I’m trying not to throw-up here.”
But it does matter. In any movement your head and neck position should be a natural extension of your neutral spine. During the squat for example, it should appear that there is an eye bolt running from the tip of your head through your spine and out your sacrum. So, if your body tips forward, your head and neck will also tip forward in order to preserve that natural, vital positional relationship. Check out Coach A below.
Note that Coach A’s gaze is actually 6-8 feet in front of him. Note also how ram rod straight his back is. Losing that neutral head position can trigger a cascade of bad movement. While the bio-mechanics are beyond the scope of this discussion, think of your head as one end of a sheet and your hips as the other end. We want this sheet pulled as tightly as possible during movement. Tilting your head back into cervical extension functionally lets the upper end of the sheet flap loosely in the wind, effectively making both ends unstable. When this happens we loose potential stability, strength, and power.
Keep your head in neutral and avoid the sneaky head fault.
As Many Rounds as Possible in 20 Minutes:
400 Meter Run
Max Reps Pull-Ups (Do as many as you can…dig deep and do another if you can, then do another) Modify it to a jumping pullup if you need to.