Same story, different day

For time:

21 Hip-Back Extensions

Run 400 meters

18 Hip-Back Extensions

Run 400 meters

15 Hip-Back Extensions

Run 400 meters

12 Hip-Back Extensions

Run 400 meters

9 Hip-Back Extensions

Run 400 meters

6 Hip-Back Extensions

Run 400 meters

3 Hip-Back Extensions

Run 400 meters

Please note the difference here between just a back extension and a hip-back extension.  We only have one GHD, so come in, get warm and let the heats begin!  If you find a major discomfort in your quads, get on the foam roller for a while and work on them.

And so it goes…

There was a martial arts studio.  One day they announce that there will be a Grand Master coming over from Okinawa to teach a class.

 Black belts only allowed to attend.  The anticipation builds over the coming months, as everyone is waiting to learn how to throw fireballs out of their fists from the Grand Master.  The day finally arrives and he has the class organize and assume the basic fighting stance.  Next, he asks them to throw 100 punches with each hand.  Then they assume a crouching position and they are asked to throw 100 punches with each hand.  Over an hour goes by, as they assume different positions and throw 100 punches with each hand.  Abruptly, the Grand Master ends the class, puts his hands together, bows to the students and says, “Your punches are now better.”  I bet there were one of two pissed off students in that class!  The smart ones got it.  The basics are what make you the greatest.  Another story is that Larry Bird shot 1000 baskets a day, no matter what, even though he was Larry Bird, he still shot 1000 baskets a day.  Thats what made him Larry Bird.

This can also be described as the attempt to reach virtuosity, which is defined as “performing the common, uncommonly well.”  Read World Class Fitness in 100 Words located on the left for a summary of our basic movements in lifting and gymnastics.  Work on these every day.  There is always room for improvement.  This is what we should strive for, and not just because it sounds cool, but because it is how we learn to breathe fire…Hya-Dyuken!