Sandyspringscrossfit

Chad's Absolution

5 rounds for time:

30 GHD Sit-ups

25 Back Extensions

See this demo area for the difference between a Hip and a Back extension. The demo is under "Hip and Back Extension"

N.B.: If you have not been doing regular sessions of GHD sit-ups in workouts or your warm ups you won't be doing them in this workout. If you'd like to know why, read this article.

FGBIV. 8 Days and Wake Up.

We'll be running a task priority test session for Fight Gone Bad on Sunday at 11 a.m. regardless of the posted workout. Basically if you have a certain Fight Gone Bad score in mind (300 points) we'll set this up so you know exactly how long and how much work it took you to get this score within the rest scheme prescribed. It's hard to describe on here, it'll make more sense when you come in.

Starting Monday we'll also be reviewing a different movement in Fight Gone Bad and perfecting your form on each of them.

If you can't tell we are really excited about this. You should be to.

I've also noticed a lot more people writing comments on the blogs. I really like this and want to encourage all of you to do this or at least check 'em out. At the bottom of every day there's a link to "Comments" if you click on it will take you to a new page with the post and the comments. Jonathan, Nate and myself consistently post up our workouts but there's also other banter on there. If we haven't see you in a while (or at all for those cyber lurkers) leave us a little love.

-Paul Siegel