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A few of you have emailed me asking what you should be doing between now and June in order to get ready for CrossFit and I think all of you have received the same response...SQUAT! The squat is the foundational movement for CrossFit and if you can do it correctly/efficiently the other movements will be icing on the cake. Here are a few videos from CrossFit.com that you can use to start working on your squat.
I'm not a big fan of the music in this one, but Nicole is in it (cue Tal drooling on the keyboard): http://media.crossfit.com/cf-video/CrossFit_AirSquats.wmv
This is a clip from a Level II certification where Andy Stumpf gives a quick explination of the squat: http://media.crossfit.com/cf-video/CrossFitJournal_L2AndyTestSim.wmv
The big thing is to just MOVE. Get up and run, lift heavy stuff, walk, ride a bike, make whoopie, play sports, get in a fight or two...the list goes on and on. And keep the emails rolling in with any questions, suggestions, ideas, whatever...the more the merrier. Can't wait to meet all of you in June!
Tal
Workout of the Day (WOD):
3 Squat Cleans (185# - each rep is from the ground)
15 GHD Sit Ups
AMRAP in 12 minutes.
Its always interesting to see how your body reacts when you completely tax one muscle group like your core with GHD Sit-Ups...
And then try to blast through a full-body dynamic movement like a Squat Clean...
Leslie cowgirled up and braved the rain to crank out a handstand in front of ol' Daniel Morgan for The Daniel Morgan Challenge. She also drug Jack out there to snap the picture and won herself a couple of t-shirts in the process.
Then she went above and beyond the call of duty and cranked out another one in front of the fountain.
If you have more pics, send them to me and I'll throw them up on the site. And a quick heads up, this won't be the last little "challenge" between now and June so keep an eye on the site.
The Daniel Morgan Challenge is still wide open!
Workout of the Day (WOD):
5 Handstand Pushups
5 L-Pull Ups (Legs out straight...hence the "L"...and knock out a deadhang Pull Up)
50ft Lunge Walk
AMRAP in 15 minutes.
***Rest 5 minutes***
3-3-3
Push Press
Work up to MAX LOAD.
She's a MAN-EATER...just kidding, she's awesome...Happy 3*th 21st Birfday Lisa!!!
***DON'T FORGET ABOUT THE DANIEL MORGAN CHALLENGE***
Workout of the Day (WOD):
400m Run
Max Reps Floor Press (35# KB/25# KB)
AMRAP in 20 minutes.
***Score the total number of Floor Press reps. Once the KettleBells hit the deck or stop moving for more than 3 seconds, start a new round.***
COOLDOWN: Sprints. Stay low out of the blocks/parking curbs.
The Daniel Morgan Challenge has already been issued via email to everybody on the CrossFit Spartanburg email distro list, but here's the deal: The first person to email me (talmadge.d.young@gmail.com) a picture (or video, whatever) of themselves doing a handstand in front of the Daniel Morgan statue in Morgan Square will win a CrossFit Houston t-shirt and a CrossFit Spartanburg t-shirt (when it comes out, you'll have the first one). There...the challenge has been issued.
Workout of the Day (WOD):
30 Front Squats (75% of your body weight)
1600m Row or Run (your choice)
For time.
Ooooo lawdy, pick your poison after the 30 Front Squats...
Workout of the Day (WOD):
5 Rounds
15 Deadlifts (225#/185#)
20 Elevated Push Ups
100ft Walking Lunge
For time.
Elan and Jaime grindin' through some walking lunges.
