Tuesday November 15, 2011

Dueling C-Sport pushups by Linda and Kathy.

WOD

ROMIK

- SMR: shoulders

- hamstring stretch 2 min/side

- pigeon 2 min/side

Supplemental

- external rotation w band 3 x 15/side

Strength

- strict press: 5-5-5-5-AMRAP; rest as needed

*most of you went too heavy last cycle, check your numbers and adjust so you can get around 8-15 reps on the last set.

MetCon

3 rounds, each against a 3 min clock:

- run 400m

- AMRAP wall ball reps with time remaining (20/14, 10ft/9ft)  

*rest 5 min between efforts, score is total wall ball reps.

Post results and thoughts to comments.

Tuesday October 18, 2011

Nice squat Ed!

It was pretty crazy to see like 30 people in the 6pm class last night working their butts off (Matt good job of keeping it all under control).  We had some other busy classes yesterday too, which is great, but it does raise one question for me... how can we have so many people training, and yet only like 14 posts to comments?  Do you all have training journals? iPhone apps?  Where are you recording your results? Remember, if you care about your results, you must also care about your performance numbers.  So take ownership of what you do and don't do well, write it down, and then tomorrow, just vow to do it a little better.  

WOD

ROMIK

- SMR work on shoulders 5-10 min

- wall of death 2 min/side

Supplemental

- 30 sec handstand hold

- 3 x 15/side: shoulder external rotation w/ band 

Strength

- Strict OH press: 5-5-5-5-AMRAP; rest as needed

MetCon

5 RFT:

- 8 hang power snatch (95/65)

- 200m row

*rest 3 min bt rounds

Post results and thoughts to comments.