Workout of the Day (WOD)

Monday 9/23/13 Muscle Up Clinic Tonight

Remember, tonight at 8pm Rory Zambard, the 14th fittest woman in the world at the 2013 CrossFit Games, will be coaching the muscle up clinic tonight at 8pm.  Even if you don't have ring dips, pull-ups or muscle ups feel free to come in and develop the skill in the movement now.  If you have muscle ups, come in to get more efficient at them. 

Here I was all weekend with Eric O'Connor, Chris Speeler, Rory Zambard and Matt Chan.  Great weekend and great cert. 

Here I was all weekend with Eric O'Connor, Chris Speeler, Rory Zambard and Matt Chan.  Great weekend and great cert. 

Rory back in May 2011 here at CrossFit Interbay doing Weighted Muscle Ups in a WOD.  She's a beast!!!! 

Rory back in May 2011 here at CrossFit Interbay doing Weighted Muscle Ups in a WOD.  She's a beast!!!! 

Strength/Skill
14 Minute EMOM
Odd Minute 12 Box Jumps (24/20)
Even Minute 6 HSPU (If you don't have 6 HSPU do less, if you don't have them work on negatives or do a scaled version of HSPU) 
Do not take more than 40 seconds for either exercise for each minute

WOD:
5 Rounds
12 Front Rack Weighted Lunges (ea leg = 1----135/95)   FB (165/105)
12 Toes to Bar

The lunge tones the legs and can give you wonderfully toned inner thighs and buttocks. But you should never do this exercise if you have knee problems (so if your knees are bothering you, do 10 front squats per round).  If you DO NOT have the strength to push out of the lunge with weight, do low, low weight or unweighted lunges. The lunge strengthens several muscles: your hamstrings, gluteals, and quadriceps.

When doing the lunge, make sure to keep your back straight, your torso upright, and your abs tight. Don’t lean forward and don't let your knee pass forward your big toe in the middle position.

  1. Stand with feet hip-width apart.  Hold your barbell in the front rack position.
  2. Move your right foot forward, bending both knees and with the left knee pointing towards the floor. Keep your upper body straight.  You need to step deep enough so your shin is straight up and down from the floor then drive off the heel when stepping back.
  3. When you lunge, try to drive your knee out towards your pinky toe.  Always drive knees out, do not let them cave inward!