"People ask me, 'what do I do for abs?' I tell them, stabilize the mid-line like a motherf*@!er, that's what you do!" - Coach Glassman
Abs work to stabilize and support the body with all movements: squats, deadlifts, snatches, burpees, pushups, pullups (especially the kipping variety), etc. These movement patterns place greater emphasis on the abs working in concert with the rest of the body, and will result in greater abdominal stability than the isolation of crunches.
Come out and join us on Saturday 5/1/10 for Ronnie's Birthday Park WOD at the Kern River Parkway on Truxtun Ext. Across from AAA Auto Club. 9:00am! Bring H2O and a beach towel! All ages and fitness levels are welcome! See you there!!!
For Time: 1-2-3-4-5-6-7-8-9-10* Deadlift *Complete one round of Cindy in between each set of Deadlifts So, 1 Deadlift, 1 round of Cindy, 2 Deadlifts, 1 round of Cindy, 3 Dealifts, 1 round of Cindy...until you reach 10 Deadlifts, 1 round of Cindy...
15 Double Unders (unbroken) for 5min.
5 Weighted Push Ups (45/25#) for 5min.
The goal is to complete the most sets in the allotted time that you can. If you break the set it does not count! If you're doing Single Unders the reps are 45. There is a 3 Burpee penalty for every mistake if doing Single Unders.
On a another note, we want to wish Jason Foreman all the best as he leaves us for Idaho for the next 6 months! Jason is a Smoke Jumper with the U.S. Forest Service and has been using CrossFit for his strength and metabolic conditioning. He's been with our little CrossFit Bako family for the past 3 months and with his always positive attitude and awesome work capacity has been an inspiration to us and other CrossFitters in the gym! Take care Jason, see you soon!!
For the OHS you must complete all 15 reps with the load you choose. You get 3 attempts. If a rep fails, then you start over. If the load is too heavy, back off a bit and try for 15 of a lighter weight. Use the same weight for Push Press that you can complete your 15RM with.
Pictures: Kern River Trail Run and the SoCal Warrior Dash.
With a continuously running clock perform one burpee the first minute, two the second minute, three the third...etc. as long as you are able. The workout ends when you can no longer perform the number of burpees in the corresponding minute.
Post number of minutes and reps.
No Park WOD tomorrow! We'll be out @ Hart Park @ 7:00am to sign in and warm up! See you there!!!
3 rounds for time of:
21 KB Swings 53/35#
15 Deadlifts 205/135#
*For those of you running on Saturday scale back your runs to 400m. Also, the posted #'s are Big Dawg/Firebreather weight. Scale accordingly. Choose something that will be difficult (heavy) but won't cripple you for the next 3 days. :)
*Also, Tuesday and Thursday 6:30pm classes are getting a little crowded. So, if you can, try and make the 5:30pm class. Those peeps are gettin' lonely...
Remember there is no Park WOD this Saturday!! We will be doing the Kern River Trail Run! Come out and join us! Click here to register. See you there!!!
Picture: The "Cash out queens" talked Foreman into "Get-up Sit-ups".
It's been a tough week so far...how about a nice little break... :)
Burgener Warm Up
Snatch practice and skill work
Notes: If you can't do DU's then do 3x singles! Sit-ups can be Abmat, Straight leg, or GHD.
Please remember that classes start @ 5:30 and 6:30pm. The first 10 min. of class are used to warm up, foam roll, DROM (dynamic range of motion) stretching. It is very important that your muscles are ready and warm before we start the Buy in/WOD. See everyone tonight!!!
Picture: Andy - working through Clapping Push ups.
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.