Today was Glute day at Physics Crossfit.
The warmup consisted of mostly glute work. I don't know what most of it was called but here's the description:
10x kneeling with straight body, bring bum to heels and back up, keeping core and glutes tight.
30sec
some kind of half bridge with feet planted, shins vertical and shoulders on the ground,
pelvis in straight line between knees and shoulders.
15x pump from above position, bring pelvis to floor, and back, keeping glutes and core tight.
10x each side "fire hydrants", think dog taking a leak.
10x
each side start on all fours, like "fire hydrant" but extend one leg
straight back, and opposing arm straight forward, again, clenching
glutes and maintaining neutral spine.
Repeat. I had a hard time keeping my pelvis from rotating sideways during the last two.
Strength: Bulgarian Split Squat (aka Isabelle's latest form of torture)
2 8kg kettle bells 4x8reps each leg.
WOD:
5 Rounds for time
Dead lift: 135# 5-5-5-5-5
Double unders: 25-20-15-10-5
Time: 7:03
135#
was the perfect weight, I was able to maintain good form throughout.
And I managed to string together 4-5 double unders in a row.
I did good.
Core:
75 Abmat sit-ups. Sucked. After 50, sucked even more. Actually I was
solid up until the high 40s, then it got progressively harder.
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