Walk, Crawl, Run: Crab Walk

The Crab Walk

The crab walk is one of those elementary school gym class exercises that almost all of us, at one point or another, have done. However, as with all of these walks and crawls, they're underutilized in today's fitness world. Watch the video above. You can ignore the crunch circuit part of it (seriously, who does crunches?), but pay attention to the crab walk technique, especially when she goes into the lateral variation.

When you're doing the crab walk correctly, all it entails is walking as quickly as you possibly can on all fours with your chest facing up. Make sure that when you start, you don't overstep yourself. When I first started doing the crab walk again, my legs had a tendency of wanting to move faster than my arms. Keep it slow and steady at first, focusing on your technique and balance. As with anything in CF, the speed will come with practice.

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WOD 100921 Tuesday

Location: Bascom Hill (at the bottom of the hill on the grass), 7:00pm

*In the event of rain/tornadoes/hurricanes/apocolyptic events of any nature, we will be moving the workout indoors to the shell. Same time (7:00pm), difference place (the shell).

Warm-up

S/S: None.

WOD: Complete 4 rounds of :

-1 Bascom Hill Sprint

-25 Push-ups

-Walk/Jog back down

*Each round is 5 minutes long. If you finish a round in 3 minutes, you have two minutes to rest before you start the next round. If it takes you longer than 5 minutes to complete a round, you simply start the next round right when you finish the previous round, starting a new 5 minute clock.

This workout doesn't seem too menacing on paper. As soon as you actually start going through it, you realize its true vicious nature. When you sprint up the hill, all of the blood gets sent to your legs, leaving next to nothing in your arms/chest for the push-ups.

Finish: None.

WOD Results

Donny- Completed

Matt- Completed, but not happy about it