Warm-up
- 1500 m rowing
- 50 sit-ups
Skill & Strength
6 Max effort L-sits. Challenge yourself by using different stands: parallets, boxes, rings, kettlebells, hanged from the pull-up bars, or straight on the floor.
WOD: Baby Logan
In celebration of the newest NHB member: Logan Silas Jackson, born yesterday, 11-28-11.
- 11 power cleans with 155/105 pounds.
- 28 reverse burpees lateral box jumps.
- 11 power cleans with 155/105 pounds.
Related Information:
- Reverse Burpees Lateral Box Jumps: Roll back until feet touch ground overhead. Roll forward up into a standing position, next to a box, then jump on the box. Don’t use the hands when standing up. Alternate sides of the box.
- Hang Power Clean: mov - wmv
- The Power Clean, by Mark Rippetoe
- At the Chalkboard: Failure Mechanism, by Greg Glassman. Interesting comments about L-sits: “[...]many people can lift one leg in an L-sit, but both legs fall to the floor when they attempt to raise the second limb [...] I suspect that there’s a built-in failure mechanism neurologically for this peripheral muscle tissue to prevent a midline collapse.”
