Gymnastics Skill Focus:
GHD Sit Up
GHD Hip Extension
GHD Back Extension
WOD:
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
Coaches Notes:
This workout is potent if you decide to do it all on the GHD -(Glute-Ham Developer). Scale according to level and ability but make sure to challenge yourself.
Quote:
“Run when you can, walk if you have to, crawl if you must; just never give up.”
- Dean Karnazes (Ultra Marathon Runner)
5 comments:
The worst thing you can do is hide from your shortcomings. When you find a weakness address it promptly and refine it. It may always be a weakness, but don't let it become a setback due to negligence!
6am
Brian 29:26 sc
Justin 26:33 sc
Paul 30:19 sc
Tim 31:10 sc
Pete 26:33 sc
Nick C 25:59 sc
Great job fellas, this is one heck of a workout, especially at 6am. Everyone chose the appropriate scales and the intensity was awesome. Excellent job, all around.
5:30
Candy 30;30
Bill 30:33
Zak 24:01/superman
Matt H 25:47/superman
6:30 Mobility
Matt H
Bill
Candy
Michal
Rachel
Alison
Marci
4:30
Dave N 29:35 HIp Extension AB mat
Rebecca R 24:20 Hip Ext Ab Mat
Jill A 26:30 dnf
Ryan S 29:11 Hip Ext/Ab mat
Roman G 18:46 (1/2 Reps, Hip Extension GHD Sit up)
Keith B 24:22 Row, Anchored Sit ups.
5:30 Boot Camp:
JZ
Tim
Alona
Jen
Marci
Alejandra
Alison
Bre
Jill
Kara 26:45 SM
Sue K. 25:26 SC
Rich P. 29:14 SM
Lizzie 25:23 HX
Barb 27:48 SM/Row
Kirill 20:41 HX
Nolan 25:36 HX
Kelly 25:36 HX
Rachel 26:51 HX
Michal 29:17 HX
Mark 27:21 HX
Jessie 23:06 1/2 SM
Marni 25:51 HX
John 23:35 1/2 SM
Erika 24:06 SC
Regi 22:02 1/2 SM
Way to know when to get off of the GHD and do supermans.
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