WOD
3x 8 straight leg deadlift
3x 5 Heavy Deadlifts
5x5 Jerk or Push Press
Swim
500 m TT
Sunday, March 13, 2011
Friday, March 11, 2011
Saturday
Kari getting nasty with the 24" box just 4 days after her first marathon!
Strength recovery
Good luck to Amanda and Kristin running their first race of the season!
Intro WOD
7 rounds for time of...
21 V-up (boat sit up)
15 KBS
9 Box Jump
3 L-pull up
CFE-Swim
4, 5, or 6 200m HARD efforts!
Swim 100 easy choice between each 200.
Thursday, March 10, 2011
Friday
Partner WOD
Partner Angie
100 pull ups
100 sit ups
100 push ups
100 squats.
Divide however you like with your partner. Only 1 athlete working at a time.
CFE-Swim
5-100's (20 sec. recovery)
10-50's (10 sec. recovery)
Wednesday, March 9, 2011
Tuesday, March 8, 2011
Wednesday
WOD
"Jackie"
1000m Row
50 Thrusters (45/65)
30 Pull ups
complete each movement before going onto the next
CFE/SWIM
3x100m HARD (2, 2:15 or 2:30 send off)
5o0m for sprint athlete, 700 for olympic or Half Iron, OR 1000 for IM @Race Pace
5x50 kick (1:30, 1:45, or 2 min send off)
Monday, March 7, 2011
Sunday, March 6, 2011
Monday
We are getting busy, don't forget to sign up online before each class!
WOD
Death by... Squat clean thrusters & "Choice"
Do 1 S.C.T. in the first minute, 2 in the second, 3 in the third and so on until you can not complete anymore in a single minute.
Rest 1 full minute
Repeat the sequence with a movement of your choosing. (Example.... Muscleup, double under, air squat, pass through, ext. ext.)
CFE-Swim
400 @ 85%
300 @ 90%
200 @95%
100 @100%
100
100
50 kick between each set.
Saturday, March 5, 2011
A quick thought
Today (3/5/2011)
I would like to take a quick moment to welcome all who have joined our team recently and extend a huge thank you to those who have been with us since our opening just 9 1/2 months ago. We have strived everyday to expand your training grounds. Please know that it is our intention to continue to improve your space so that you can train to the best of your abilities. We value everyone on the team and are very proud of all that you have accomplished so far. I can't express to you all how excited I am to see your hard work pay off at each of your events this season. Now is not the time to stop expanding our collective potential, but rather continue our growth; as athletes and as a team. Let's make every minute of every session count!
The time is now.
In the beginning
The very first WOD (5/17/2010)- In attendance: Amanda, Robin, Jess, Lindsay and Leo
Friday, March 4, 2011
Thursday, March 3, 2011
Wednesday, March 2, 2011
Tuesday, March 1, 2011
Wednesday
Robin getting fresh with Cindy
WOD
21-15-9
sumo dead lift high pull
overhead squat
skill- Turk Get Up
CFE-Swim
400m @ 80%
100m @ max effort (Recover 1min)
100 " "
100 " "
Do 2, 3, or 4 rounds of this
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