Friday 150424

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Skill

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Parallette L-sits

Complete 5 rounds of max effort L-sit holds.

Each attempt must be longer than 10 seconds. If you have to scale this from the get-go, or later on in the rounds, start with a single leg tuck. Next option is both legs tucked. From there, if you need to scale further to reach 10 seconds, use a light band at parallete level placed horizontal between 2 uprights. You can rest 1 or 2 legs on the band, and it will provide some assistance!

 

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WOD

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Complete 5 rounds for time of:

5 Overhead Squats, 135#/95#

10 Ball Slams, 40#/30#

15 Push-ups

20 Double-unders

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Mike about 2 minutes pre-WOD. Sometimes all you need is a coffee and a few minutes to chill!

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We have a great love of Rob MacDonald, maybe better known to some of you as Bobby Maximus of Gym Jones. Today we have the push-up as part of the WOD. We see a lot of different types of push-up, some better than others. Sometimes we tell folks to scale things a bit in order to make it better. That’s not always met with enthusiasm, but it’s usually the right thing to do. Check out Rob’s take on push-ups in an article he wrote for Men’s Health (and ladies, yes this was in Men’s Health, but the push-up is gender-neutral, so it applies to you as well!!). How do your push-ups stack up? Make them great today!

For the average  guy, it’s critical to carry your own engine. By that, I mean that you should strive to be strong relative to your size.

A good test of your engine is seeing how many consecutive pushups you can do in a row. I work with some of the fittest people in the world, and I think that 50 consecutive perfect pushups is the standard to shoot for—it shows me you can carry your engine.

Most people think that with just a bit of training they’ll be able to nail that goal.

My response is, “Great, now show me your pushup.” Nearly every single time, the person’s pushup isn’t up to the standard we maintain at Gym Jones, the Salt Lake City based gym where I’m the Training Director.

There are two kinds of pushups: Perfect pushups and everything else. Here at Gym Jones, our standard is the former. We define a perfect pushup as maintaining a plank as you lower yourself until your chest touches the ground, then pushing back up and locking out your arms to pause for 1-second at the top. (Check out the 10 Secrets to the Perfect Pushup.)

There’s a good reason we have that standard: Better payoff. Perfect pushups strengthen your entire body to a greater degree, transfer over to more activities, and are also safer on your joints.

They’re also more difficult.

That’s why a far better goal than doing even 100 “everything else” pushups is to shoot for 50 perfect pushups. A person who can do 50 perfect pushups is truly strong and fit—far more so than a person who can do 100 terrible-form “everything else” pushups.

 

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