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| Some Early AM Results |
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
Coach's Notes. (standard times of 0545, 0630, and 0800)
"Michael" was one of the earliest Hero WODs, composed in honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan on 28 June 05.
50 Back Extensions
50 Sit-ups
Post time to comments.
Coach's Notes. (standard times of 0545, 0630, and 0800)
"Michael" was one of the earliest Hero WODs, composed in honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan on 28 June 05.
As with any Hero WOD, work hard but work smart. Movement standards and scaling guidance below:
- Run. Standard route, out the door and down DFAC road. The 400m turnaround point is down the hill at the end of the big 'ol parking lot, watch for the curb markers. If you hit the stop sign, you have gone too far. Recommend you recon the route on an easy jog during warmup.
- Back Extensions. Honestly, these should be hip (not back) extensions. To review the difference, see the vid below. 150 reps will tax your hams/glutes/lower back heavily. Movement scaling options include good mornings (weighted/unweighted), reverse hypers, or supermans. Discuss with a coach if needed.
- Sit-ups. No specific variation on this one. Recommend an Ab-mat, your choice of butterfly/bent-leg and unanchored/anchored feet. Either way hit full ROM: shoulder blades to the ground at the bottom, body to full upright position. Or, touch the floor and your toes with your hands.
Training Videos.
- "WOD Demo: Michael" - good HQ vid with Jeremy Kinnick, includes movement descriptions and some scaling options.
- "Back and Hip Extensions" - Paradiso CF explains the difference. On the hip extension (1:24), note the GHD anchor point is mid-thigh. Lock in a good lower lumbar curve, and all the action comes from the hip.