Whiplash, not an option, ever. Pick a light enough ball for the 2-for-1's that will allow you to work the full movement of the quick open and closing of your hip.
21-15-9 reps for time of:
GHD Sit upswith a Wall Ball
Wallball "2-fer-1s"
Here's a completely appropriate read for the Thanksgiving feast. As we start over the falls into the holiday season we're going to stay on this nutrition focus and work our way through it together. It's not a crash diet thing, it's weight maintenance and shaping a sane nutritional approach to what can be a completely uncontrolled time of year, known for as much as eighty percent or more of your annual weight gain.
This Saturday we'll enter the second part of holiday healthy food intake. Notice it starts on Saturday. You've been monitoring intake since the beginning of the month and about a dozen of you got dunked to boot. Stay with it and watch what happens to a) your overall body weight and b) your lean mass c) your general ass kicking capacity.
Holiday food suggestions:
1 Shoot for maintenance and smaller-to-medium portions. Never starve yourself.
2 Keep the food sources as unprocessed as possible. Have protein with every meal and add more healthy veggie and fruit dishes.
3 Practice safe-partying... Take a healthy snack to a party and remember, wine or clear booze (company party = never a bad time to practice moderation...). Eat healthy before you go!
4 Water up. A glass before and after every meal may surprise you with how full it keeps you.
Suzie, you're not alone. The first time I mastered ghds, I went home with a throbbing headache and nausea! It started with getting dizzy and seeing stars. Is that wrong? :) These should only be done by amoebas that have no spines...is the back supposed to bend like that? I'm no contortionist.
Posted by: Betsy Young | November 23, 2011 at 09:12
I mixed this WOD up so many ways that I may have made up a new one. I started with the GHD sit ups sans ball. After about 15, I got dizzy (hold the jokes) so I went to the wall-ball sit ups. The 2-fer-1's weren't happening either so back to standard wall balls. In the 3rd round I went back to the GHD sit ups and could knock out the last 9.
Does anyone else get dizzy doing those?
Posted by: Suzie | November 23, 2011 at 08:06
The Betsy/John (Jetsy!) Team came in last w/a time of 12:15 using 6# for partner ghd tosses & 14# 2fer wall balls. Beat down :) I'm missing tomorrow so Happy Thanksgiving my little Marina famiky, you've become one of my blessings to be thankful for this year. Huggieeeeeeee!
Posted by: Betsy | November 22, 2011 at 22:30
Academy WOD
21-15-9
145lb dead lifts
24in box jumps
35lb KB swings
Double unders
9:00
Jud/Julie thanks for the comments about my speed.... Makes me smile!!! Lol
Posted by: Blair | November 22, 2011 at 13:49
Angela: Your Cougars are in town in Anaheim for 76 Classic Tournament for a few days.
I expect you to support. LB State is for real this year!!
Posted by: Joseph Aihara | November 22, 2011 at 12:26
10:30. Those GHD wall balls (10lbs) were brutal! 14lbs on 2 for 1's.
Ryan Braun?!?!?! Geez, are you kidding me!
Posted by: Joseph Aihara | November 22, 2011 at 12:18
Outrage!!
Braun, c'mon.
Posted by: Jud | November 22, 2011 at 12:10
7:40 rx'd..kinda
I'm calling the wall balls "one and a halfers"
Fun to see a big gang around 0700 this morning, especially to see the Weaver clan represented.
Joe, Grady wants to know where you'll be at 1100 (8min from now) when they announce Kemp as the MVP.
Posted by: Jud | November 22, 2011 at 10:47
11:27 rx'd
Posted by: Mike R | November 22, 2011 at 10:43
6:30 rx'd
Posted by: John | November 22, 2011 at 10:12
No...thank you Brigid! I would've for sure stayed in bed!!
Maya= 13:27 6#WB for GHD's, 10# WB
Brigid =13:42 6#WB for GHD's, 6# WB
Posted by: Mariah | November 22, 2011 at 09:29
Thanks Mariah for being my partner !
Those of you who did the rx'd GHD wall balls this am you are my heroes :-) ....and the two f-ers !!
Posted by: Brig | November 22, 2011 at 08:40
12:06..not rx'd :)
Posted by: Angela | November 22, 2011 at 06:40