Tuesday 120821

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Three rounds for time:
15 Jerks, 185#/125#
30 Medicine ball walking lunges, 20#(14#)

Post time to comments and BTWB.

Sunday is FunDAY!

Without trunk flexion, you aren’t working the abs…. right?

At first glance, the GHD sit-up appears to rely almost soley on the hip flexors to lift the torso from the back position (hyperextension) of the sit-up.  But rest assured, the abdominals are utilized for both midline stabilization and assisting the movement from hyperextension to flexion.  Don’t believe me?  Ask an athlete who appears to have some experience if he/she has ever performed the “GHD slither”.

While the hip flexors (rectus femoris and iliopsoas) are doing the vast majority of the work raising the trunk, the abdominals exhibit the the worst of the delayed onset muscle soreness.  This is because the work being done by the abs is in isometric contraction (static stabilization).  To avoid the slither, start by only lowering to a position parallel to the floor (horizontal).  With a partner there to spot you, perform 10 or so reps and see how your body reacts.  Increase the range of motion as you build capacity on the GHD, but always limit repetitions as you add ROM.

━ Past WODs

Wednesday 240320

As many of you have noticed, MBO is no longer available. We are switching to Beyond The Whiteboard for scheduling and membership charging...

Wednesday 240103

Bring a Friend Week(s) Starting January 15th and running through January 27th, we will be having Bring a Friend Weeks. If you have friends...

Sunday 230917

Every minute on the minute for 25:00 Minute 1 15 Calories on the rowerMinute 2 10 Toes to barMinute 3 15 Calories on the bike...

Saturday 230916

With a partner With a 22:00 5-10-15-20-25Power snatch 135#(95#)15-12-9-6-3Ring muscle ups Run 200 meters together after each set With the remaining time:Build to a heavy power snatch Scores =...

Friday 230915

Every 2:30 x 54 Front squats*Use the back squat weight from 090823For time:50 Wallballs 20#(14#)Row 250 meters20 Ab mat sit upsRow 250 meters35 Wallballs...
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