Thursday, January 28, 2010

WOD for Thursday:  “Filthy Fifty”
For time:
50 Box Jumps, 24/18 inches
50 Jumping Pull-Ups
50 Kettlebell Swings 16 kg
50 Walking Lunge Steps
50 Knees to Elbows
50 Push Press, 45/33 lbs.
50 Back Extensions
50 Wall Ball Shots, 20/12 lbs.
50 Burpees
50 Double-Unders

 

Mid-Atlantic Erg Sprints this Saturday, January 30^th!

Balance Gym Trainers Compete at the Mid-Atlantic Erg Sprints: Ben, Ryan, Danielle, Mark

How to maximize length on rower….

• Power: hips, lower back, quads (impact of upper body is minimal on power)
• Seat position: want shoulders in front of seat
• Keep knees (hip width) closer together to enable your quads to deliver power more effectively in length (enables transfer power more effectively to foot stretchers)
• Stretch of arms is critical, which helps create length in recovery phase of stroke cycle (never want to arrive at catch position with arms bent)
• Body positioning: Distinguish between stiff upper body position (with arch and erect chest, which requires a lot of energy) versus more relaxed (maintained by tension in core not back- bring shoulders down a bit, which enables you to have more length); never want length to come at expense of more stable position

-Tips taken from former Olympic Coach, Chris Wilson

Announcements:

-This Saturday Evening!- “Old School” Theme Party- AC, Danielle, Ben, and Mark’s Birthday Bash; Dress Appropriately: college greek letters, school girl attire, frat attire! Starts at 8pm.  Bring friends!

-FREE: Feb 6^th/Feb 20^th (12 p.m.) Injury Prevention Seminar and Pillar Strength by Lauren Polivka, PT.

-Come out to Alexandria, VA to cheer on Balance Gym Trainers at the Mid-Atlantic Erg Sprints

Comments

[Lynn]

Holy Krap that sucked.

38:06. Tuck jumps instead of double-unders otherwise as Rx'd.

[matt t.]

30:43
Tuck Jumps for DUs

[Marta]

One of the conference participants does crossfit in NY. We are keeping each to other on track while we are in Dallas!

[Cary Robertson]

My hands are still shaking. Good workout and I've come to terms with the most important limiting factor: mental toughness. Thanks to the coaches for not letting me quit.

39:50 - tuck jumps for DU, 12lb medicine ball

[Danielle Dionne]

Nice work out guys! I'll be doing this one today!

[Bobby Goodfellow]

24:02

Sub tuck jumps for DU's and 24kg KB. By far the hardest CF workout for me to date.