Wednesday 06.13.12

CrossFit action with Muscatine's Fire Department.

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Sand Volleyball TONIGHT at 6:50 PM on Court A.

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"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'." 

- Greg Glassman, founder of CrossFit

Be the bear today, Warriors. The bear doesn't worry about the clock. The bear worries about getting the fish. May today's "fish" be virtuosity: low squats and high elbows when maxing out your front squat; and deep handstand pushups (using a box, if necessary, to maximize range of motion).

As for the quote above, everything we do in CrossFit requires you to lock your core to stabilize each movement. From front squats to handstand pushups, lock in your core and straighten the line of your body. Front squats go straight up and down with your booty sinking between your knees instead of your torso hinging forward, pushing your booty outward like a downhill skier. Handstands create a straight line from head to toe instead of your back bowing away from the wall. Keep reminding yourself: core to extremity. The farther we get from our center of mass (our core) the harder it is to move weight around. Keep the weight close, and keep your core stabilized. Learn it, know it, use it.

WOD

Warm Up:

3 Rounds

5 kips

10 pushups

15 goblet squats (20#)

5 good mornings

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Strength:

1 RM front squat

Then, 5 Rounds

3 front squat @ 80% 1RM

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15 min AMRAP:

25 m bear crawl

10 HSPUs