Three rounds for time of:
10 Muscle-ups
10 Forward rolls
20 One legged squats, alternating
Handstand walk 20 yards
A great email yesterday – in a day of terrific emails and visits, this was my favourite:
Hi Chris
I just thought you'd get a kick out of this "workout" my three boys created – last Friday night while we were enjoying dinner with friends, around 9pm I went downstairs to find they had deserted Rock Band on the Wii and lo and behold they were doing their own crossfit workout. The two oldest (9 and 10yrs) decided what they would do, the 10year old was the "scribe" – he won't win points for spelling but maybe for effort? Even my six year old was in on it. It's printed in red pen so didn't scan all that well, but hopefully you can see this. Note the very last line – rather faint – but there (if you zoom in you can see it better)…."stretch" – ah, the children of a physio…….So Catalyst is definitely wearing off on my children – in a very positive way. Thanks for motivating my kids!
Joanna MacDougall
Charity's Pushup Progression:
The Progression of the Pushup
The Pushup has five progressions that can be used in any workout. The most basic one being the wall push up. To perform a wall push up you stand in an upright position, with arms fully extended and palms flat against the wall. Begin to bend your arms, decreasing the angle of your elbows and bring your torso towards the wall. When you can go no further push against the wall and bring yourself back to your starting position, upright with arms fully extended. You should be able to do 30 wall pushups before moving on to the next exercise in the progression. The next exercise in the progression is a shallow knee push up. Start with arms fully extended and knees on the ground. Your feet should be in the air. Lower yourself without causing your elbows to reach a degree smaller than 90. When you have gone as far down as you comfortably can, you then push away from the floor and straighten out your arms. This will return you to the starting position. You should be able to do 10 shallow knee pushups before attempting the next exercise. Next is the Deep Knee Pushups. Begin in the same position as the shallow knee push up. Arms fully extended knees on the ground, with feet in the air. Begin to lower yourself towards the ground, try to get low enough so that your elbow joints reach a smaller degree than 90. When you have gone down as far as you can, return to your starting position. You should be able to perform 10 deep knee pushups before moving on. The next exercise in the progression is the rocking push up. Begin with chest and thighs touching the floor. Begin to raise your knees; this will cause your hips and chest to follow in a swinging motion. When you cannot go back any further, start bringing your chest back towards the ground, your hips and knees will follow. Do this until you return to your starting position. You should be able to perform 10 rocking pushups before attempting strict pushups. To perform a strict pushup begin in the starting position. The starting position is arms fully extended, with the rest of your body in a straight position parallel to the floor. Lower yourself until your chest and thighs touch the floor. When you have reached the floor push yourself back up to starting position. Once you have done all five exercises, you have done all the exercises in the progression.