Friday 010223

Hollow Rock for 1 Minute
(Lie on your back, place your arms overhead, and rock smoothly
back and forth like a rocking chair.)
Arch Rock for 1 Minute
(Lie on your stomach, place your arms overhead, lift your heels
with straight legs, and rock smoothly back and forth like a rocking chair.)
Ten one legged squats, left leg
(Hold your jump rope strung over your pull-up bar for balance and
assistance if you've not developed the fitness for this yet.)
Ten one legged squats, right leg
(Same assistance if needed.)
Repeat the above twice for a total of three circuits.

"To exercise at or near capacity is the best way I know of reaching a
true introspective state. If you do it right, it can open all kinds of inner doors."
Al Oerter - 4 time Olympic Gold Medalist in Discus

No gym is complete without paralettes. The exercises done on paralettes
contribute immeasurably to being CrossFit. Here is a simple plan for building
your own pair.

Parallette Construction - A very useful piece of exercise equipment that can
be made quickly and cheaply. What you need: About 6-9 feet of PVC or ABS
pipe (decide how much you need based on the measurements below). Four
T connections. Four elbow joints. Eight end caps. (the diameter can be
3/4-1 1/2 in. depending on the size of the person to use the parallettes) Your
local hardware store should have this great stuff.
1. Cut two 10-14 in. pieces of pipe. (These will be the portions you hold onto)
Stick an elbow on both ends of both of these pieces.
2. Cut four 3-8 in. pieces depending on the height you want, keep in mind the
elbows and T joints will add to the total height. The most important part of this
step is to keep all these pieces the same length. Place these in the other end
of the elbows, and attach the T joints to the free ends.
3. Cut eight 4-6 in. pieces depending on the base width you desire. Wider is
more stable, but takes up more space. Place these pieces in the available slots
in the T joints and cap the other ends. You now have parallettes.
4. You will want to score the surface of the grip portion of the parallettes with a
wire brush or scouring pad so that chalk will stick to itfor a better grip.