Lunging... a group effort!

Lunges: To perform the lunge, start with your feet about hip width apart. Your shoulders should be back, your chest should be out and your eyes should be looking directly ahead of you. Take a large step with your left leg to start, and make sure your left shin is almost perpendicular to the ground. The trail leg should stretch out and your knee should barely touch the ground. Return to the standing position by driving through the heel of your lead foot and pushing yourself back to a standing position with your feet hip width or remaining in the lunge position (pending the workout).

Common mistakes with lunges?  

Bending over at the waist: Your upper body should remain as straight as possible throughout the whole movement. When bending over at the waist and rounding the back, it tends to take the emphasis out of the legs and put a strain on your lumbar (lower back). Away to prevent this is to keep your back straight and your eyes forward -stick the chest out and throw the shoulders back.

Taking short/choppy steps: A short step places added pressure on the knee, and does not fully work your glutes, hams, and hips like a full step lunge does. Generally, the step distance from heal to opposite toe -should be approximately 1/2 your height.

Full range of motion: Make sure you are stepping all the way forward and that your trailing knee is touching the ground or almost touching the ground. 

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Recipe Of the Day: Banana and almond butter

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WORKOUT:

5 ROUNDS
10x 4 PT "bears"
20x Sit ups
10x Burpees
10x Pikes
20x Spartan push ups
200x Jump Rope

Fight to the finish

Maria D. and Michelle work hard to finish first in the paired off workout this week!

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Recipe Of the Day: Baked eggs in bacon

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Workout: 
3 Rounds (1min *max rep, 1 min break between rounds)
DB Thrusters (25/15/8)
Sit ups
SDHP (95/75/45)
Pistols
L-passes

Michelle reps-out sit ups

Michelle working on 1 rep of many, from yesterday's W.O.D.

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Recipe Of the Day: Carrot-banana muffin

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Workout:
Part I:
D.E. x 3-3-3-3-3-3-3-3
Deadlift (50-65%)

Part II:
8 ROUNDS, 8-7-6-5-4-3-2-1 (20min limit)

T-2-B
Power cleans

Breaking down your push press...

G.R. member Michelle Jerome displays great explosiveness on her Push Presses during Tuesday's night WOD. 


NOTES on form:

• nice initial straight dip to start the "push portion"
• the bar remains in contact with the body (clavicular pec area) during the dip (push portion)
• explodes up onto the balls of the feet, transferring the energy and momentum from the hips and lower extremities -to- the upper
• flattening of the feet once the bar rises above the head
• the head is pushed back, allowing the bar to travel in a straight path
• the head comes back to the natural position and active shoulders is achieved

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Recipe Of the Day: Paleo Nicoise Salad

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Workout: "JOSH"

"JOSH" is a CrossFit Hero WOD named after SSG Joshua Hager, United States Army, who was killed February 22, 2007 in Ar Ramadi, Iraq. Josh first appeared on the CrossFit website 26 February, 2007. 

Overhead Squat, 21 reps 

42 Pull-ups

Overhead Squat, 15 reps 

30 Pull-ups 

Overhead Squat, 9 reps

18 Pull-ups

How fast can you finish?

Recipe Of the Day:

Lentil Salad w/ Sausage & Apples

(5rounds) 3xTGU (each side), 6xBroad jumps, 12xSpades

7PM group results:

Michelle (15lb) 21:12

Tony (75lb) 24:15

Ron (50lb) 4rounds + 3(L)TGU

Olga (10lb) 13:15

Maria (15/20lb) 13:05

Frank (75lb) 25:00

Al (25lb) 4rounds + 3(L)TGU + 1(R)TGU

NP FAIR

Recipe Of the Day:

Zucchini Berry Muffins

Michelle, Rocco, Olga, Anthony, Carmine, and Ron representing Gym Revolt @ the New Providence Fair this Sunday.  Guess you guys weren't that tired from Fight Gone Bad?  :-)

Burpee and dips = lethal combo

Recipe Of the Day:

Light Vegetable Soup

Olga and Michelle work hard on their burpees during Thursday's night workout.  Don't let those hips sag down on those burpees!

Group effort:

Recipe Of the Day:

Fruit salad w/ cinnamon

Sites to check out:

Exercise builds strong brains

High Cholesterol-overview

A Word of inspiration

In a group of FOUR (on Thursday's night WOD) Sean, Olga, Ron, and Michelle worked as a team to get through the TABATA blast out!

 Recipe Of the Day:

Herb and Prosciutto stuffed steak

Michelle, Maria D, and Maria S teaming up on Tuesday night's workout to complete: 500 v-ups, 300 push ups, and 200 thrusters.  GREAT JOB ladies!

Post WOD miracle drink?

W.O.D.'s will be tweeted again and listed on the right hand column of this page.  You can also follow us on twitter @gymrevolt to get the updates and workouts.

Recipe Of the Day:

Baked eggs in bacon rings

After WOD hang out... keep up the hard work!

Coach Pete, Charles, and Ron: all having a beer after one of our workouts.  Charles shows us different uses for beer after a hard workout...  In mid-drink, he stops to use it as his ice pack.  Hopefully it didn't get too warm!

Carmine, Michelle, Penelope, and Maria S: all hanging out after a workout (the same as above) enjoying a cold one.  Everything in moderation!  Keep up the GREAT work everybody and enjoy it now before the NEW paleo challenge begins!

WOD: OFF DAY

Recipe Of the Day:

Beet and walnut salad

Take the day off and relax.  Go for a hike, play soccer, play basketball, get out and try something different!

Check out Michelle's success story

 Michelle working hard to hit a good stride on modified push ups.  Next Personal Record... 10 regular ;)

Want to Improve your push ups?  Try this for 2 weeks straight.  

Odd days: shoot for a # of push ups and try to do as few sets as possible to hit that goal (this is in addition to any other scheduled workout/exercise).  Sample: goal=150 (3x50, 6x25, 10x15...).

Even days: try that same # that you picked for your odd day total and do smaller sets spread throughout the course of the day to hit that goal.  This training technique is called volume training and is used to provoke a response from the body to improve specific weakness(es).

Stability

Michelle working on improving her stability, awareness, and balance.

Maria S. & Michelle showing off their wall sits on one leg!