Happy Holidays from MM Crossfit & Shaun @ OKKA. All four of us trained really hard to nail this routine. It took us a few takes but the end product is a highly polished, flawless routine and a big thanks to Bobby for his help in our choice of music!!
Check out the video below!
MM Crossfit Holiday Dance Video
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Can you believe it snowed in Livermore today? Monday was pretty cold and the running portion of the WOD proved that to be true. With that said make sure you properly run through the warm up routine before each WOD and even do some extra stretching after you warm up to make sure you don’t injure yourself. Ask one of the trainers if you would like to see some standard stretching or target area stretching!!
WOD - TUESDAY 12/8/2009
For time:
Run 800 meters
30 Hip/Back Extensions
30 GHD Situps
30 Hip Extensions
30 Knees to elbows
30 back extensions
30 abmat situps
Post time
**Below is a video from crossfit HQ demonstrating the back extension, hip extension and hip/back extension performed on the GHD machine. Please make note of the different form required for each movement. I can not stress enough how important it is to maintain proper form for each and every rep. Performing these movements incorrectly can really hurt your back. The trainers will be their to correct you as you go and make sure your form is in tact.
3…2….1…..GET SOME!!
GHD Back, Hip & Hip/back Extensions VIDEO
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30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
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Serious inspiration:
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Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Post time to comments.
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If you want to participate in the FGB IV event this year, go to the site and register.
In the right hand corner:
To my knowledge, there is no minimum to participate. However, if you want a tshirt, I believe you have to minimally raise $150.
Remember the proceeds go to 2 great causes! If you have questions about the event or how to register, ask me!
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