Friday 01.20.12

Ace & Gary: Workout buddies. When is "close"...TOO close?

***There will be NO 6:30 PM session tonight, Friday, January 20, 2012***

While Jacob is off galavanting in AZ with his Grandma, we'll be rockin' out with a hero in the box. Please, please, PUH-lease THINK before you deadlift. Get that set-up position -- BIG chest, butt pointed toward the ground, and shoulders just slightly forward of the bar. Do NOT yank the bar of the ground BECAUSE this forces your lower back to get involved -- in a BAD way. Keep your core (i.e., those abdominal muscles) tight, engaged, SUCKED in so that your back stays flat. Then drive with the back of your legs and press down through your heels. Follow the SAME rules as you begin to put the bar back down for the next rep. Your butt should be the first thing to descend, thereby bringing the bar with you. Drop your butt, not the bar. Trust me, your back will thank you, especially if you follow these rules (not suggestions) on Round 10.

WOD

"Bradshaw"

10 rounds for time of: 

3 Handstand push-ups 

6 Deadlift (225#/155#)

12 Pull-ups 

24 Doubleunders (or 1 minute of doubleunder attempts)

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.