Today was another great day of training and an exciting start to the first full week of Thunder Crossfit. 7 people showed up today ready to work and they did not disappoint! After warming up we learned to Turkish Get Up (TGU). The TGU is a fantastic total body exercise that challenges coordination, the shoulders, core, and the entire lower body. Everyone picked this up quickly and Connor and I are excited to implement it into a WOD soon. Since everyone was complaining of how sore their legs were from previous days, we decided to do a simple, yet crushing, bodyweight couplet: pushups and situps. Some may scoff at this but when forced to execute the full range of motion on both pushups and situps, a seemingly simple task becomes exceedingly difficult. The movement standard on pushups was chest to ground and elbows locked out at the top. One may place knees on the ground when muscular failure sets in. The butterfly situp was new to all. Placing ones feet together eliminates the ability to using the legs as momentum for the situp and forces the core to do all the work. To make matters worse, the hands must touch behind the head then in front of the feet for the rep to count. Here is how the WOD shook out:
50-40-30-20-10
Pushups, Situps
Damon: 11:51
Drew: 12:15
Ryan: 14:39
Brieg: 14:59
Laura: 12:19
Becca: 10:33 (skipped 40 pushups)
Charity: 11:30 (skipped 40 pushups)
Great work everyone! Tomorrow's projection will include more bodyweight work in the form of an As Many Rounds as Possible (AMRAP) in 12 minutes. We are looking forward to it.
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