Turkish Get Ups

Andrea displays great strength and technique while performing Turkish Get Ups.

Turkish Get Ups:  Start by lying on your back with your left knee bent and your right leg flat on the ground. Raise your left hand toward the ceiling. Keep your raised hand completely straight. Roll from the shoulder up and slightly to the side to pop up to the elbow. Make sure to keep yourself looking at your raised hand at all times. Push your hips up, moving from balancing on your elbow to your hand and fully extending your leg on the same side. Make sure as you do this that your raised hand stays raised and that you continue to look at your hand. Move front foot (the one on the opposite side of the raised hand) back and underneath you until you can put your knee on the ground. From the kneeling position simply stand up (a one armed Overhead Lunge). Do so by extending your left knee as you raise your right leg to a straight position. Again, keep your raised arm straight as you do this. Once you have finished the exercise, reverse the steps back and repeat.

Want to read more about TGU's? 

Click here to review older G.R. posts on the TGU.

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Recipe Of the Day: PB & Jelly

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WORKOUT
10-9-8-7-6-5-4-3-2-1
Thrusters (95/65)
Sit ups
Jumps
Air Squats
Press outs (45/25)

New to the TGU

Dennis does TGU's for the first time!

You may not remember your first kiss, your first date, or the first time you ate your favorite food. BUT, I'm pretty sure that you remember the first time you did... 

Turkish Get Ups!

The TGU is the ultimate core exercise, the heart of the body, and peerless in developing effective athletic movement. This functional gem trains for efficient transfer of energy from large to small body parts - the essence of sport movement. For this reason it is an indispensable tool for developing speed and power (much like the Overhead Squat). TGUs also demand and develop functional flexibility, and similarly develops the squat-technique by amplifying and cruelly punishing faults in posture, movement, and stability.

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Recipe Of the Day: Eggs and Veggies

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Workout:
4 ROUNDS
10x Burpees
20x Squats
25x Push ups
50x Crunches
100x Spades

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

2 P.R.'s in 5 days!

Recipe Of the Day:

Fish Cakes

Mike Savino hits a second Personal Record in less than ONE WEEK!  

During Wednesday night's workout Mike added an additional 10lbs to his Turkish Get Up 1-rep max.  He went from a 65lb TGU max, to an easy 75lb 1 rep effort yesterday.  His dedication, hard work, and effort is paying off in all aspects of fitness.  Keep up the GREAT work Mike!