Monday 120611 "Michael"

We dedicate time to practicing mechanics correctly and consistently.  New members and long timers alike need to continue working on perfecting positions during the periods of class time we devote to skill development and refinement in our group sessions.  As an example, Lisette’s air squat is getting more and more consistently solid and in workouts that require air squats she does a great job.  Add some weight or a movement like a barbell thruster, however, and there are more issues to work on. And to be sure, each one of us has “our issues!”  Below- we work with Lisette on technique with dumbbell thrusters to address some of the issues.  Maintaining rigid neutral spine, keeping the weight up on the front rack, pressure in the middle of the foot rather than moving up to the toes, etc…  Strive for perfection during practice… and when intensity is added, the “wheels will stay on the wagon.”
Lisette- working hard and nailing the basics.
Monday’s WOD: classes at 7, 9, 10am and again at 5pm.  Strength class at 6pm.  OnRamp at 7pm
One minute wonder- double unders (singles in between is ok, yet ONLY count the doubles)
then
“Michael”
Three Rounds for time of:
Run 800m*
50 supermans
50 Abmat sit ups
*sub one run for a 1000m row/ Run is out to the second vent in near the library and return.
Post times to journals/chalkboards.