pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda883301116893db36970c-pi onclick=window.open(this.href,#39;_blank#39;,#39;scrollbars=no,resizable=yes,toolbar=no,directories=no,location=no,menubar=no,status=no,left=0,top=0#39;); return false style=display: inline;img alt=Joshmu class=at-xid-6a00e00986beda883301116893db36970c src=http://hayesjeff.typepad.com/.a/6a00e00986beda883301116893db36970c-250wi style=width: 240px; title=Joshmu //aa href=http://hayesjeff.typepad.com/.a/6a00e00986beda883301116893dbc9970c-pi onclick=window.open(this.href,#39;_blank#39;,#39;scrollbars=no,resizable=yes,toolbar=no,directories=no,location=no,menubar=no,status=no,left=0,top=0#39;); return false style=display: inline;img alt=Zachmu class=at-xid-6a00e00986beda883301116893dbc9970c src=http://hayesjeff.typepad.com/.a/6a00e00986beda883301116893dbc9970c-250wi style=width: 240px; title=Zachmu //a /pdivIts like herpes- the rash is back! #0160;Two new entries into the Muscle Up Club. #0160;Joshie and Zach. #0160;/divbr /divspan style=font-weight: bold;WOD 2/24/2009:/span If you are on 3/1 cycle today is your rest day./divdivdiv3-3-3-3-3 Turkish Get Up#0160;/divbr /divWork up to your 3 rep max- each side, using either dumbells or kettlebells. #0160;Record load for each side. #0160; If you are able to do more than the 2 pood KB, then load a barbell and ask your neighbor to assist you in getting it set up. #0160;#0160;/divbr /divA bit of history on the Turkish Get Up: #0160;span style=color: #333333; font-size: 12px; line-height: normal; span style=font-size: 13px; font-family: Verdana; In the days of old, this was the first exercise given to aspiring weight-lifters to practice.#0160; It’s been said that no other exercises were given until the pupil could perform it with a 100 pound weight.#0160; Upon completing this goal, all the major muscle groups, small stabilizing muscles, tendons and ligaments of the practitioner have been significantly strengthened. In addition, the TGU has proven itself as an extraordinary exercise for developing strength, flexibility, and stability in the shoulder joint. #0160;In my opinion, it ranks right up there with the overhead squat for functional core strengthening. /span#0160;/span/divdivspan style=color: #333333; font-size: 12px; line-height: normal;br //span/divdivBelow is a pretty good video to help you get familiar with this exercise if you are not already. #0160;I normally like to post the videos from CFHQ, but the guy that does the KB demos frustrates me. #0160;So- you tube it is. #0160;One thing to point out that is done in this demo, but is not specifically mentioned- watch where the guy is looking. #0160;He is staring intently at the KB the whole time. #0160;As soon as you lose that gaze, you fall out of line and will blow the lift. #0160;This one is as much about balance and body alignment as it is raw strength. #0160;/divbr /br //div pobject height=344 width=425param name=movie value=http://www.youtube.com/v/ztTOn0rSMisamp;hl=enamp;fs=1amp;rel=0 /param name=allowFullScreen value=true /param name=allowscriptaccess value=always /embed allowfullscreen=true allowscriptaccess=always height=344 src=http://www.youtube.com/v/ztTOn0rSMisamp;hl=enamp;fs=1amp;rel=0 type=application/x-shockwave-flash width=425 //object /p