Wait until you see what we did... thanks to all the hard work YOU put in...
I know most people wanted to WOD with our new pull up bar but we still need to get material to complete it. Read the whiteboard today.
25 AMRAP
Inside run
10 Goblet squats
15 KBS
20 Sit ups
This week I really want each one of us to focus on mechanics and full rang of motion. What does that mean? Our squat is where? ____________ that is right; below parallel lets get there. If you need to put a ball behind you to achieve proper depth lets do that. Let's not cheat ourselves by trying to get AMRAP or better time when we aren't achieving proper form. If your range of motion isn't, there don't count it, fight for each and every rep to full range of motion. Our KBS standard is keeping chest up, back tight, head through and bell facing in the up position. Remember to use your hips and your arms are straps. Sit ups, shoulder blades touch the floor and on the up swing you touch the top of your toes. If you have a question on standards talk to one of us.
Lief and I brought some stuff from home today, like our squat rack, Oly bars, and some weight. We will be doing some sort of Power Hour on Tuesday which will be barbell work. If this is something you may want to do, talk to us.
Stoked about the Oly bar coming!
ReplyDeleteWhat Jill and Lief are saying about proper form is key to quicker, easier results! You can get more out of a workout with fewer reps if every rep counts. It's kinda fun not counting your own reps sometimes when you know you fudged it. Take a moment to concentrate, then bust out a perfect move even when your body is exhausted. It shows you are operating at a higher level, which translates to things outside the gym as well.
Inside run with tire
ReplyDeleteFront Squats w 70 pounds
35# kb
20 sit-ups
6 rounds plus run
Jeanne: 7 rounds plus a run. Did the squats with a 26lb KB - tough but I did it!
ReplyDeleteJeanne, we love that you have perfect squat form and choosing the KB weight and fighting through each one is exactly what we want. Mechanics first and then intensity. Nice work;-) we have to work on your goal weekly too.
ReplyDelete