Wednesday 110622



3 – 3 – 3 – 3 – 3



For time complete:

100 pull-ups

100 push-ups

100 sit-ups

100 squats

Compare to 100524

Wendy is totally impressed with Dana's sumo deadlifts!

Today we find ourselves doing the benchmark Angie. If you look at the movements: pull-ups, push-ups, sit-ups and squats, you'll notice that these are all body-weight movements, or more specifically, gymnastics movement. Essentially we're moving our body through space rather than an external load like a kettlebell or barbell. As you know by now, we pull our movements from 3 areas: weightlifting (barbells, dumbells, KBs, etc.), monostructural (runing, rowing) and gymnastics.

We know that on occasion, folks sometimes see a WOD without any sort of weight prescribed (gymnastics or monostructural) and they think "what's the bid deal." Well, they might think that at first. But in reality, the gymnastics movements are some of the most difficult we do. How many of you have had a rough time during the last 5-minutes of Cindy? It becomes tough to get that chin over the bar for the pull-ups, our pelvis seems glued to the floor during the push-ups, and not only will the ass not get low during the squats, your chest is falling forward as well. All this breakdown in form with no loaded bar? These movements can be as tough as any that we do!

Gymnastics movements provide a great deal of body awareness. Your only focus is on your body and how you're moving it through space. These movements are an essential part of our programming because they form the foundation of a lot of the other things we do. For example, you have to have a dialed-in air-squat to have a good back squat, front squat, or overhead squat. That's why we talk about getting that form down before we ever load you with a bar! When looking at something like push-ups, mid-line stability is crucial. Keeping yourself as straight as a board during the movement is perfect form. Look at the snatch. You need solid mid-line stability when you catch that bar overhead. See the link?

So when you're getting ready to do these 4 body weight movements today, keep that form dialed in! Think about how what you're doing today relates to all the other movements you do during WODs. And although you're not doing a 1RM deadlift today, you're going to do 100 friggin' pull-ups!

Leave a Comment

Your email address will not be published. Required fields are marked *