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Friday 10/24/14

6:00am, 7:00am, 5:00pm, 6:00 pm

Strength:

deadlift 5-5-3-3-3

 

3 Partner WODs:

7:00 AMRAP of

14 shoulder taps

14 toe touch

14 1 armed snatch

6:00 AMRAP of:

12 wall ball shots

12 plank high fives

12 pushups

5:00 AMRAP of:

10 medball toss press

10 back to back round the worlds

10 sit-ups

Challenge Updates, Week 3

Week 2 has come to an end and I was happy to see people staying after class when they could, coming in a little early, and even stopping by on their way to somewhere else to make sure they got all of their lifts in. Water was more of a challenge for some than it was for others- either way you’ve all made great strides and have helped to keep me honest as well!

The following athletes who completed week 2 are: Eva, Justin, Tanyeka, Quran, Ruie, LoLo, Carl, and Georgee. Let me know if I missed your name.

 WEEK 3 CHALLENGE:

We are stepping it up a notch and getting a taste of what is to come next month with diet improvements as well as how important it is to have dedicated team members.

Physical: Each athlete must complete 125 partner burpees. This means you will need to find someone who is willing to do them with you and this will not always be the same person. I will demonstrate for whomever still needs it.

Diet: we will be limiting our sugar intake to natural sugars. This includes 100% juice, fresh, frozen and dried fruit as long as there is no added sugar. Any labeled foods outside of this (breads chips, crackers, sauces, dressings, etc) should contain no more than 5 grams of sugar. If you need any clarification on this, I’m happy to discuss. This will run from Monday-Saturday.

Each day you have successfully completed the above diet challenge, you MUST post on the day you have completed it.  Burpees can be tracked on the blackboard.

Make it a wonderful week!

 

Monday 10/20/14 NEW LIFT CYCLE

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6:00am, 7:00am (level 1), 6:00pm, 7:00pm

(NEW LIFTING CYCLE CONSISTS OF BACK SQUAT, PUSH PRESS, AND DEADLIFT.)

Strength:

back squat 5-5-3-3-3

 

WOD:

fight gone bad style of:

1:00 hurdle kicks

1:00 ring dips

1:00 kettle bell swings

1:00 weighted situps

1:00 rest

3 rounds

EVERYTHING YOU NEED IS ALREADY INSIDE!