Doing Them The Wrong Way???

Tonia with a clean delivery at last weekends softball game. So much fun!

So just about everyone has experienced the the butt berry brought on by a high volume of extremely fast sit ups done the wrong way. Here is a post from the Crossfit Invictus blog on how to avoid those painful little raspberries.

Two Simple Steps To Avoid Butt Berry

***** BARBELLS FOR BOOBS ***** IT ALL GOES DOWN THIS WEEK!!  SEPTEMBER 28TH AT 7:00 PM. THIS EVENT IS HOSTED BY OUR FRIENDS AT CROSSFIT COSTA MESA,  IF YOU ARE INTERESTED IN PARTICIPATING AND DONATING PLEASE REGISTER HERE. WE WILL POST ON THURSDAY NIGHT ABOUT MEETING POINTS AND TIMES WE ALL PLAN TO ARRIVE ON SCENE. DONT MISS OUT ON A GREAT TIME!

Tuesday September 25th 2012

5:00, 6:00 & 7:00am: Expo Design Center – Off Greenfield & Rancho Niguel in Laguna Niguel
5:30 & 6:30pm: La Paz Intermediate – Upper Parking Lot off of La Paz Rd.

A. “Tabata Mixer”
Eight rounds of 20 seconds of work followed by 10 seconds of rest, of the following couplet (perform eight intervals for each exercise):
Kettle-bell swing (70/53)
Push-up
Rest 1 minute
Eight rounds of 20 seconds of work followed by 10 seconds of rest, of the following couplet:
D-ball slam (50/35)
Double-unders
Rest 1 minute
Eight rounds of 20 seconds of work followed by 10 seconds of rest, of the following couplet:
Ab-mat sit-ups
Air squat
– Score will be total number of reps performed for each couplet