Christine
I’ve been hearing through the grapevine that some of you are dying to do one of the “girl” WODs. Lucky for you, Christine fits in perfectly with our current cycle. Rowing, deadlifts and box jumps. When done right, they all utilize our posterior chain thouroughly. So while you’re whipping through the workout today, be mindful. Make sure you feel those back extensors maintaining your lumbar curve (remember how those supermans felt) and drive hard with your glutes and hamstrings. Move smart and fast. If, by chance, you forgot what it feels like to use those muscles (which can get sooo lazy if we spend too much time squishing them into a chair), today’s Good Mornings should fix that right quick. Enjoy!
STR:
Good Mornings
5-5-5-5-5
WOD:
Christine
3 rounds
500m row
12 bodyweight deadlifts
21 box jumps (20)
Hey Its Phil!
Sorry to miss out on this one. Im proud that my name wod is synonymous with posterior chain 🙂
So fitting.
I say next time Christine happens, we need to have a picture of you doing some posterior chain action 🙂
GM: 85#
WOD: 15:35 (135#, 20″)
10/4/2013 – 15:34 (135#, 20″)
Tried BW @165# (which was stupid). After 4 unbroken reps in hams/glutes were burning, I knew it would be singles the next rd. So I barked at KP (sorry about that!) to help strip the bar. Not much diff time wise while being 10# heavier, I’ll take it.
Hey 630 way to let the bodies hit the flooooooor! You earned your weekend.
Ummm…that was barking?? What the hell do you call what I do then??? 😉
An angel whispering in your ear <3
You’re so sweet…and honest, Jesse Dear.
GM: 80# — these were *awful* last time, but much improved this time. I had a near-depth experience.
WOD: 13:10 (135#, 24#)
I will crush this next time around. Went light on the weight because my lower back was not feeling the GMs so much.
GM: 85# – these felt horrid, but the whole 7:30 class was rocking the good mornings!
WOD: 15:19 with 115# and 2 green agro box jumps. This was faintly nauseating, but thanks to the power of KP yells, I finished it 40 seconds faster than the Christine we did last May, with 10# heavier deadlifts. \o/
FAB work all around, 7:30!
GM: Dennis and I dd a nice Bro sessh! 115#
WOD: 11:19 BW 185# Paced myself and it felt great.