How to improve your posture

Sitting at a desk too much? How is your posture as you read this? The dreaded “shoulder roll” is easy to spot, not only because of the evident poor posture but also because with the introduction of technology to the world, we have become accustomed to leaning forward in our seats to take a better look at the screen or to check our phones, and it’s an epidemic!

Take a look at these Reverse Snow Angels and give them a go at home. You can either go for reps or time, but either way this exercise (in addition to mobility work on your upper anterior muscles) may be your saving grace. By working the upper back in so many different degrees you are re-awakening the muscles that have become lengthened, lazy, dormant and atrophied over time and it feels amazing! Be sure to keep your arms straight, shoulder blades squeezing together, take about four seconds per rep, and keep your hands off the ground!

First-timers –

Three sets of:
Reverse Snow Angels x 20 reps
Rest 2 minutes

Novice –

Three sets of:
Reverse Snow Angels x 30 reps
Rest 2 minutes

Pro –

Three sets of:
Weighted Reverse Snow Angels (5/2.5) x 40 reps
Rest 2 minutes

Coach Graham


WOD 121216

When was the last time you felt like you had enough sleep?

Body Weight Challenge Day 26 - 52 Burpees - We are over half way in the challenge already, hope you are keeping up still!!!

Warm-up 7

200m Run
100 Jumping Jacks
200m Run
100 Mountain Climbers
100m Bear Crawls
100m side shuffle
100m high knees
100m back pedal

Split Jerk

Every 2 minutes, for 12 minutes (6 sets):
Split Jerk x 3 reps

Build in load to today’s heavy triple, and for the first 3-4 sets, pause for 2 seconds in the receiving position.

Metcon (AMRAP - Reps)

For max reps/calories:
90 seconds of Assault Bike
Rest 60 seconds
90 seconds of Burpees
Rest 60 seconds
90 seconds of Push Press (115/75 lbs)
Rest 60 seconds
90 seconds of Rowing

Cash Out

52 Burpees then:

Accumulate 4min in a Ring Plank.
* Every time you break, perform 50m Bear Crawl.

Out of Town WOD

20 minute AMRAP
10 Burpees
400m run
20 Burpees
400m run
30 Burpees
400m run


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