Monday 6.21.10

Common Lousy Push-ups
· Sagging: Dropping the belly in an attempt to hit, or reach bottom early.
· Piking: Sticking the butt up in the air. Usually accompanying a rest
· Resting: Coming to a stop. This is usually tried at the top, often while piking, but may manifest as a collapse at the bottom.
· Bouncing: Exactly as the name implies, bouncing to rise to top again without effort.
· Yogaing: With this cheat the head and neck lead followed by the chest then belly. It is a dynamic variant of sagging.
· Reaching: Some can extend their head and neck an extra six inches in an attempt to find bottom early and avoid the pain of a real push-up. Look for the nose a foot below the chest.
· Speeding: The count should be a slow "one-two" up and "one-two" down unless doing timed efforts like the Tabata Interval. For reps, they have to be slow and controlled.
· Shorting: This is the most common cheat where you typically doesn't go all the way down. Not rising to the top is less common but still cheating.

Skill WOD: Pull ups, Push ups, Air Squats

Metcon: 15 rounds for time of:
5 Pull-ups
10 Push-ups
15 Squats

Alright guys, we have spent a lot of time building up our strength and it has worked. But now we are going to go back to the basics and work on some bodyweight exercises. Let's review the pull up, push up, and air squat and all their substitutions for correct form and accuracy of Range of Motion (ROM). ROM is important to complete as it works each muscle to its full length and potential, especially when you are fatigued towards the end of a workout