Wednesday, May 2, 2012


Manion was a marine killed by sniper fire in Iraq on April 29th, 2007.  He was 26. This workout was created in honor of him.

5/1/12 WOD #43: Manion

  • Warm up: 800 m run
                    3 minute jump rope work (perfect!  This gave me a set time to just practice my double unders.  I didn't get any, but I feel like I am getting close.  The rope hits my toes on the second round so I either need to jump higher or spin faster.)
                    Bear crawl
                    Crab walk
  • WOD: 7 rounds for time (30 minute cap)
               400 m run
               29 back squats (55#)
               3 rounds + 400 m run + 6 squats
My squats have a problem that is not common.  I am too flexible.  I drop down into my squats fast and hard and bottom out.  Then it is hard to come back up- I pull my knees in and tip slightly forward onto my toes in order to complete the movement. None of of this is good for my knees, or likely the rest of me either.  So thanks to two very good coaches I worked on my form.  

I think I made some improvement, but it is a lot to concentrate on all at once: elbows back, shoulders strong, butt out, don't bottom out, knees forced out, keep everything tight, chest up, don't collapse on the get the picture.  

The runs rather quickly became staggers after the first round.  Squatting with weight 29 times makes your legs all wibbly wobbly so I had some trouble forcing them into normal movement for a run.  I kept myself going on the run, honestly, by remembering that scene in Forrest Gump where he is carrying his entire injured platoon out of the jungle one by one.  Sorry guys, I just watched that movie the other day and it became my mental military reference for the work out.  Don't hate me.  And don't hate Tom Hanks- he is the nicest guy in Hollywood from what I hear.  And he loves his volleyball very much.

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