Saturday 1/28/12

Warm up

Roll

5 10 sec bar hangs

10 K2E - T2B combo's

2 Shoulder dynamic stretches

15 body squats

*find a partner

WOD

In teams of 2  20 min AMRAP of:

1 - 2 - 3....2 - 3 - 4.....3 - 4 - 5....etc.

Pull ups

Push Press (45/65)

Goblet squats (25/45)

*How this works is Partner A does 1 pull up, 2 push Press, 3 goblet squats then partner B does 2 pull ups, 3 push press, 4 goblet squats. Only one person working at a time. Every round you are adding 1 rep to each exercise & switching with your partner. The team with the highest rep scheme @ the end of 20mins WINS.

Friday RESULTS

Morning classes Evening classes

Friday 1/27/12

The First of many holes I'm sure...Thanks Jim Talich for patching it up.  

Another HUGE Thanks to Jim for providing us with our beautiful benches in the front area and the bathroom closet. Nice to have a 'handy man' around the gym!

Warm up

Roll 

5 10 sec handstand holds

Line hops - forward & lateral 10 x each

15 squats

2 dynamic stretches

2rds

5 knees 2 elbows

5 toes 2 bar

WOD

5 min AMRAP

10 KB squat cleans 25/45

5 wall climbs 

rest 1 min

5 min AMRepsAP

Double unders

rest 1 min

5 min AMRAP

10 ring push up mt climber

5 toes 2 bar

Cool Down

Max Plank

*The weekend is here...fight the urge to give in to your taste buds.  We are half way there!! Don't let all your hard work go to waist.

Thursday 1/26/12

Skill work or make up day Tonight @ 5:30pm.  See you there.

Make sure you are taking care of any soreness by drinking lots of water, stretching, & using today as an ACTIVE rest day.  That means come in and work on a skill, go cross counrty skiing, go for a light jog, etc. See you all Friday ready to get after it! 

1/25/12

Warm up

Roll out soreness

across gym:

high knees

butt kicks

knee instep

then:

w/ PVC 

10 shrugs

10 pass throughs

10 strick press

then:

10 sec bar hangs - 3x

WOD

TABATA

20 sec ON 10 sec OFF

4 sets of each

Band sprints w/ partner - thicker the band the harder it is

*alternating every 20 sec

Rest 1 min

4 sets TABATA of:

Push Press  (45/65)

Pull ups

sit ups

 *Everyone starts w/ Band Sprints.  During press, pull ups & sit ups keep moving the entire 20 sec.  Hang from the bar when you can't pull up, Hold bar overhead when you can't press & hold in boat when you can't sit up.  

Score = number of times you stop moving..goal is 0.

FYI

We will be placing a Foam Roller Order Friday. If you would like one please sign up @ the gym & bring your money ASAP they are $25.  Thanks

We are putting together a ZIP HOODED JACKET order.  The sizes are unisex and there are several colors.  Sign up for your size & color.  We will go with the majority on color when we order.  We are requiring you pay before we order with these.  We will let  you know pricing ASAP, around $35.  Thanks

GO FORTH AND BE AWESOME

Tuesday RESULTS

5:15 & 6:15 class - 8:30 9:30 5:30 class

1/24/12 Red hot birthday party!

No we did not forget!!

This pretty little lady celebrated her Birthday this weekend and we couldn't miss out on celebrating too!!

Amber has been part of our coaching staff for almost a year and we truly are lucky to have her!! We've all had the pleasure of enduring her programming.  She pushes us to be better & does not take NO for an answer. She not only demands progress but she practices what she preaches as well.  She is one tough little 'red head'.  We all love and appreciate all you do for us in and out of the gym! Hope you had a great day. 

Warm up

Roll 

5 forward arm circle 5 backwards

10 front & back hops

10 lateral hops

10 toes to bar

2 rds

WOD 

36 Burpee's

3 rounds of:

10 HSPU

10 KB swings 35/55

10 Box Jumps 16/20

end with

 36 Burpee's

Tough little 'red head' right? Happy Birthday to you!!

*Over the past few weeks we have MAXed: back squat - press - deadlift added together these lifts make up your CF TOTAL.  

PRESS: morning classes evening class

SQUAT: these results got erased so if you remember them please write them on the board

DEADLIFT: morning classes Evening class

2 weeks into the HL Challenge..How's it going??