Tweak on the 9/14 MetCon workout: 1/4 mile instead of half at beginning and end at group's request.
Included in this workout is the Tossing Italian Twist. Alot of folks are familiar with the ab exercise called the Russian twist, which involves active rotation at the waist with rigid trunk while seated on the ground with feet up, ankles crossed. We "looked under the skin" to try and ascertain the biomechanics of the movement, and decided the loaded trunk rotation might not be the best approach to the exercise. Enter the Italian style (Carl D's contribution) with a toss instead of a twist. We kept twist in the name to reference the Russian Twist, but the trunk does not rotate, but instead remains rigid, hips and shoulders in midrange with chest facing forward. The weight is tossed from hand to hand and touches the ground. Classic immobile/fixed trunk with active movement of the extremities (upper in this case). Here's a few shots.
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