Saturday 12/22/12

Announcement: There will be no class Monday, December 24th. We will see you all on WEDNESDAY, December 26th at 7:00 p.m! We will NOT have class Thursday (27th), Saturday (29th), or next Monday (31st) due to the holidays and coaches being out of town. Have a Merry Christmas!

Check out this information and be ready to answer some Burpee-Busting questions next class! Now, go back and read that all again. READ it...don't just skim it. Learn this stuff. Even if you choose to not participate in the Whole30 Challenge, it it great information to actually know for yourself. Don't depend on someone else to know it for you!


Front Squat
2 x 5
1 x 5+


"Shorty"
5 rounds for time of:
1 Power Clean, 135#/95#
3 Hang Squat Cleans, 135#/95#
2 Jerks, 135#/95#
Run 200 feet

Rest 2 minutes then repeat the 5 rounds.  Your time includes the first 5 rounds, the rest, and the second 5 rounds.


Finale
Spend 2 minutes in the Pigeon stretch.

Lori finishing a PR attempt on Split Jerk. 

I included this picture because even though her 

form wasn't perfect, she achieved a new first - 

she pushed the boundary back a little further. 

And that is part of what makes all this so fun!

Saturday 12/31/11

"Shorty"
5 rounds for time of:
1 Power Clean, 135#/95#
3 Hang Squat Cleans, 135#/95#
2 Jerks, 135#/95#
Run 200 feet

Rest 2 minutes then repeat the 5 rounds.  Your time includes the first 5 rounds, the rest, and the second 5 rounds.  There will be a 20 minute cutoff for this WOD.

Rest 10 minutes.

Team WOD
In teams of two, complete the following, with only one partner working at a time:
3 Rounds of:
40 Push-ups
40 Squats
Get a different partner than the one you had last time if you did the team wod earlier this week.


Finale
Spend 2 minutes in the Pigeon stretch.

Andy and Lori during "Kelly"

Thursday 06/23/11

Press
3 x 5


"Shorty"
5 rounds for time of:
1 Power Clean, 135#/95#
3 Hang Squat Cleans, 135#/95#
2 Jerks, 135#/95#
Run 200 feet

Rest 2 minutes then repeat the 5 rounds.  Your time includes the first 5 rounds, the rest, and the second 5 rounds.  Scale intelligently - each 5 round section should be intense!

J.T. and Becca waiting it out during Monday night's storm.  Becca 

does not appreciate the storm - she wants to do the metcon!

06/20/11

Saturday 12/11/10

There is a basketball league that plays at CHS from now until the end of February.  Their first game is at 8:00 a.m. each morning, so that means we won't have access to the gym if we continue to meet at 7:00 a.m.  We are proposing backing up the Saturday class to 6:45 a.m. so that we would be able to use the gym until the end of class.  We can move it back to 7:00 in March if we prefer that time.  What are your thoughts on this change?

We're going to try something new today - a double metcon day!  Bring your "A game!"

"Shorty"
5 rounds for time of:
1 Power Clean, 135#/95#
3 Hang Squat Cleans, 135#/95#
2 Jerks, 135#/95#
Run 200 feet

Rest 2 minutes then repeat the 5 rounds.  Your time includes the first 5 rounds, the rest, and the second 5 rounds.  There will be a 20 minute cutoff for this WOD.

Compare to 03/16/10.

Rest 10 minutes.

Team WOD
In teams of two, complete the following, with only one partner working at a time:
3 Rounds of:
40 Push-ups
40 Squats


Kids Class:

Basic Movement Skill Training:
Deadlift
Hang Power Clean
Push Press

Plyometrics

Team WOD

In teams of two, complete the following, with only one partner working at a time:

3 Rounds of:

40 Push-ups

40 Squats

Now, some pictures of our recent max height box jump fun!  I didn't capture great pictures of everyone's work, but you guys all did great!

Phil W. eying the box...

He's up...

Nailed it!

JT's feeling the box out...

Did he get it?

Yah Buddy!

 Andy's not too sure...

 He's goin for it!

 Did he stick the landing?

Heck yah!

Tuesday 03/16/10

Time: 7:00 p.m.

We'll be having a 7:00 class tonight since we won't be having class tomorrow (due to the Blarney Stone 5K).

Surprise WOD!

This was tonight's WOD:

Overhead Squat
5-5-5-5-5

Compare to 03/06/10.


"Shorty"
5 rounds for time of:
1 Power Clean
3 Hang Squat Cleans
2 Jerks
Run 200 ft.

Rest 2 minutes and then repeat the 5 rounds. Your time includes the first 5 rounds, the 2 minute rest, and the last 5 rounds.

Guys' weight is 135#, and girls' weight is 95#. The jerks can be either push or split.