Monday, March 22, 2010

Our first workout. We tend to refer to the workout as a WOD, so whenever you see WOD (pronounced Wad), know I am talking about the Workout of the Day. So, today's WOD:

WARM-UP: roll your neck, your shoulders, loosen up your legs, etc. Walk in place fast for about 5 minutes. Make sure to really swing those arms. Try to get your heart rate up a little, remember this is a warm-up so you are trying to get your muscles warm.

WOD: For time (whenever you see "for time" that means to do the workout, all exercises and all rounds, as quickly as you can and note how long it took you. So for example, if I say 3 rounds of walking around the block for time. That would mean that you should walk around the block 3 times and write down, or comment to the blog, how long it took you to walk around the block 3 times. You should also use the blog to indicate how the workout made you feel - tired, energized, injured, excited, bored, etc. This will help me tailor the workout to get maximum results).

Monday, March 22, 2010 WOD: FOR TIME

     - 3 rounds of 30 AIR THRUSTERS; take a 20 second rest in between rounds.

          The air thruster is a combination of two movements. The first movement is an air squat. To do an air squat, you simply stand with your feet shoulder with apart. Toes ponting slightly outward, about an inch or two. Then you sit back into your heels and go as low as you can. Then raise yourself up by pushing off from your heels. See the first picture below. The second movement is a thruster. The thruster entails that you simply raise your hand straight over your head. See image below, but do it without a bar (although you could use a broomstick). When you put these two movements together you get the air thruster - you squat and as you come back to the standing position you push your arms up into the air. When your arms are fully extended you should be standing up very tall. Then pull your arms back down to your shoulders/chest and that's one rep. So down into squat, as you come up when you are at standing throw your arms up into the air, when your arms are fully extended, pull them back to your shoulders and repeat for 30 reps.

Images: 
      Air Squat                     

Thruster (here the athlete is using dumbbells, you should do it with no weight, milk cartons, or a 

broomstick in front of your shoulders.