WOD 7/8/09

21-18-15-12-9-6-3

Front Squat (185/135)

GHD Sit Ups

Pick your weight carefully. This is a midline, core strength brute of a workout at 185 Lbs, so err on the side of light in case you are not sure about doing that many reps of front squats at that weight. NO EGO! Good form and get ass to ankles with a nice upright torso. Drive the elbows up out of the hole to keep the chest up and back in extension.

Get some!

The Alley Cat and her team of CrossFit machines!
The Alley Cat and her team of CrossFit machines!

4 thoughts on “WOD 7/8/09

  1. HA! Thanks, Scott. I take that as a compliment. That was a brute. The lower back and midline was in overdrive. The rectus femoris and muscles of the thighs and hip flexors took a beating! My legs are still quivering. The trick to that one was to partition it to keep a steady rhythm. Breaking each set into 3 sets of X reps is what got me through. This one was not one where I was worried about the clock, just getting through it at a steady pace with good ass-to-ankles depth and form. I think I am done for the week…..

    1. scott shaughnessy

      “Going through this pain period, experiencing pain in your muscles, aching, and just go on, go on and go on, and this last 2 or 3 or 4 repetitions is what actually makes the muscle grow. And that divides one from a champion and one from not being a cahmpion. If you can go through the pain period, you make it to be a champion, if you can’t go through, forget it. Thats what most people lack, is having the guts.” -Arnold Schwarzenegger

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s