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click on the logo to go to the Official Web Site		 Sunday 28th February 2010

Push Ups

The push up may just be the best total body exercise that builds core strength
Done properly, it is a compound exercise that uses muscles in the chest, shoulders, triceps, back, abs and even the legs

How to do a Push Up
1 - get on the floor and position your hands slightly wider than your shoulders
2 - raise up onto your toes so you are balanced on your hands and toes
3 - keep your body in a straight line from head to toe without sagging in the middle or arching your back
4 - your feet can be close together or a bit wider depending upon what is most comfortable for you
5 - before you begin any movement, contract your abs and tighten your core by pulling your belly button toward your spine
6 - keep a tight core throughout the entire push up
7 - inhale as you slowly bend your elbows and lower yourself until your elbows are at a 90 degree angle
8 - exhale as you begin pushing back up to the start position
9 - don't lock out the elbows; keep them slightly bent

Bent Knee Push Ups
This is a modified version of the standard push up performed on the knees rather than on the toes
Be sure to keep the knees, hips and shoulders all in a straight line; most people have a tendency to bend at the hips as though you are bowing, but this is incorrect technique

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video
http://www.ronebergcairns/2010onwards/general2010_0454.flv

Demonstration Video
and this includes the "Bent Knee" variation

1 minute 27 seconds

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Record Breakers
The world record for most two handed push ups in one hour
is 1,940 by Paddy Doyle of the United Kingdom, set in 2007
The record for the most non-stop was 10,507
set by Minoru Yoshida of Japan in October 1980

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Since starting, the Ladies in this CrossFit Group have been doing the "Bent Knee Variation" of this exercise
Today, before starting the workout, Brett challenged each of them to see how many "Normal" push ups they could do

The Results

NAME DATE TOTAL NOTES
       
Sharon Sunday 28th February 2010 20
  Tuesday 9th March 2010 5 why ?? ... booze ?? ... chocolate cake ??
  Wednesday 10th March 2010 33 suspect result !! ... shoulders low enough ??
  Saturday 20th March 2010 22 completed under strict supervision !!
       
       
       
Tanya Sunday 28th February 2010 N / A
  Wednesday 10th March 2010 31 went all the way down !!
  Saturday 20th March 2010 20 completed under strict supervision !!
       
       
       
Kahlia Sunday 28th February 2010 4
  Wednesday 10th March 2010 10 suspect result !! ... shoulders low enough ??
       
       
       
Andria Sunday 28th February 2010 17
       
       
       
Bethany Sunday 28th February 2010 7
  Wednesday 10th March 2010 9 suspect result !! ... shoulders low enough ??
  Saturday 20th March 2010 13 completed under strict supervision !!
       
       
       
Lee Sunday 28th February 2010 5
       
       
       
Maya Sunday 28th February 2010 7
       

Wednesday 10th March 2010 ... these Awards have been suspended !! ...... ... ...

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