Wednesday, November 30th, 2011 at
9:44 pm
How have you guys been doing with your burpees every day? Let us know how we can help you! TODAY IS 11 burpees!!!!!!
THURSDAY
Earn your WOD
U must ‘pass’ the rowing ‘buy in’ to earn the right to WOD.
Boys must row 500m in under 1:35
Girls must row 500m in under 1:50
If you complete this, rest 5:00and complete ur wod, if not, keep trying!!! Non completers wod will be 4×500 m row with 3:00 rest between each effort. Post best efforts as score
Earned WOD
50 wall ball 20/14 10′
50 kb clean 24/16 (25 each arm)
50 Turkish getup (form before speed!!!)
Tuesday, November 29th, 2011 at
7:59 pm
Forza:
5×5 goblet squat 32kb/20
With a 10 second handstand hold between each sets of squats
WOD
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
OHS 95/65
Pullups
Monday, November 28th, 2011 at
7:27 pm
Clean and jerks 3-3-2-2-1-1-1-1 to find your 1 rep max
Cookie:
Find your 1000m row PR.
And it’s time for 9 burpees!
Sunday, November 27th, 2011 at
10:01 pm
Hey guys!!! Welcome back!! Hope that your Thanksgiving was full of thanks, turkey, and burpees!
TODAY IS DAY 8 OF OUR REP
A DAY HOLIDAY BURPEE CHALLENGE! THAT’S RIGHT PEOPLE…TODAY WE DO EIGHT BURPEES! WOOHOO!
Monday:
3 handstand pushups
6 strict pullups
9 second L sit
12 pistols
Saturday, November 26th, 2011 at
2:44 pm
and commitments
Sat November 26th
UGH!
I am one unfocused monkey these days..I know I have a lot going on….you know…my kiddo is applying and auditioning for colleges….and all the emotional shifts that is bringing has made me put myself at the bottom of my own list again. I know it is easy for many of us to do. In October, after my back injury….I was only working out once or twice a week. FINALLY last week I got myself to the gym 4 days. I really felt I was back on track..Well this week? Um, twice. Add to that the fact that I swear that half of my diet recently has been chocolate covered almonds and…well…UGH is the only word I can come up with. I seem to be giving into all of my old stress related behaviors.
So at the end of last week (even though I fell part this week) I sat down with a coach and set some goals. I have done this a couple of times….and I find that if I set the tiny steps that get me to the places I want to be…that the whole process becomes a workable system.
The first thing that came to mind is that I have to prep for the world masters competition in May….So Heather looks at me and says…”Well, how do you do that?’
Second step…hmmm…well I need more explosive power and more over all strength.
Heather, “Well, how do you do that?”
I am thinking…maybe with chocolate covered almonds but I shake off that thought. Snatches and jerks…since I have trouble getting under that bar and back squats to build strength.
Heather “Well, how much? How do you get there?”
Third step, well, I want a 250 Back squat and for right now I want to be confident getting under the bar quickly.
Heather focuses me here and says ok…Let’s go light on the snatches and jerks…twice a week and one day a week work the Wendler method for the back squat….BUT for ONE month..then we will check back in…see where you are.
SIGH…
Do~able…short goals…I don’t have to obsess about the far off games in May…just on my light snatches and jerks.
I don’t really think it matters why you have a goal…just that we choose one. I am really hoping that if I can keep my focus on this next month that perhaps some of the other things will fall into place..like my almond issue! I personally need to be accountable to someone else…so I propose to anyone reading this…go grab a coach! Sit down and talk…if you can’t think of a goal…I am absolutely sure that our coaches watch us closely enough to know where each one of us struggles…and then let them ask you, “How do you get there?”
Post it here if you want…and keep each one another accountable….PLEASE keep me accountable!
Let’s come through the winter…stronger or faster or more flexible together.
mona
PS…Did you do your 6 burpees today?
Thursday, November 24th, 2011 at
6:20 pm
Don’t forget, only two classes tomorrow! 12pm and 4:30pm!
“Forrest”
Three rounds for time of:
20 L-Pull ups
30 Toes to bar
40 Burpees
800 meter run
And don’t forget to do your 4 burpees today! Tim Franke didn’t!
IMG_6038
Tuesday, November 22nd, 2011 at
8:57 pm
Hey y’all!!! Wednesday is Day 3 of the rep a Holiday challenge!! SO…3 burpees it is! Feel free to do them in public, earing outfits and please take pictures and email them to us!!!!
15 min amrap
10 dead lifts 135/95
15 wall balls 20/14 10′standard for all
20 box jumps 24″/20″
Post workout:
3 rds
10 good mornings PVC
10 scorpions (5each side)
10 superman(prone cobra)
Monday, November 21st, 2011 at
10:18 pm
Forza:
Push press – 5×5 @ 65-70% of 1 rep max
THEN
Can you finish this WOD?!
10 Thrusters 95/65
20 Sit ups
10 Over head squats
20 Pushups
10 Sumo deadlift high pulls
20 Burpees
10 Pushpress
20 Hollow rocks
200m run
To make it interesting; the time cap on the wod is set by the fastest person of the day. So in the first class of the day, everybody is done when the first person (doing prescribed) finishes. That time is now the cap on the workout for the rest of the day. UNTIL someone in another class finishes faster (again, prescribed). So say Person A in the 6am class finishes the workout in 7:30. The time cap is 7:30. Then Person B in the 12pm class finishes the workout in 6:45. The time cap for the workout is now 6:45.
Can you finish?
