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“300 Spartan” Workouts
“300 Spartan” Workouts

“300 Spartan” Workouts

Watch Craig Ballantyne’s (no, I don’t know who he is) “300 Workout Challange” (about five minutes long) and “The 300 Spartan Workout” (three and a half minutes long). They have some good ideas for exercises in them — hopefully you’ll learn some new ones. Make sure you follow proper form!!! (That is, follow the laws of human body dynamics!!) And don’t do too much weight at first!! Go slow, then build up to what you can handle. Focus on form!! Being able to do lots of weight while you throw out your back or mess up a knee is no achievement — if your standard is life. There is a good video (about one minute long) on YouTube that shows how to do the power clean. The makers of the video used computer technology to show us the track of the weight bar during the movement and the angle of body and thigh at start. Notice the straight back during the whole of the motion. Also watch a CrossFit trainer, Mark Rippetoe, teach the deadlift (about three and a half minutes), Travis Saltmire (spelling?) teach the Clean & Jerk (about five minutes), and someone else teach the Clean and press (about two minutes). For more on CrossFit, read “Understanding Crossfit” and “Foundations,” available as downloadable PDFs on CrossFit Witchita Fall’s “About” page. And check out CrossFit’s Website, which also has some articles written by Mr. Rippetoe, some of which discuss proper form in some exercises.

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