Monday, 30 April 2012

Still thinking of the WODs for this week.  I am going to bed now, because I am sick.  We will WOD in the morning, but it will have to be a surprise!!  See you there!!  Thanks for coming out to the house on Friday, I had a great time.  The food was yummy and the fellowship was even better!!  Love you ALL!

Friday, 27 April 2012

We will end the week with a met-con that will give us a little wiggle room to indulge in something sweet later on at the par-tay.  We will get back to heavy lifting next week.

Run 400 m

50 Wall balls (20# / 14#)

Run 400m

40 GHD sit-ups

Run 400m

30 KB swings (1.5 pood / 1 pood)

Run 400m

20 double unders

Run 400m

10 Burpees

We don't have a GHD...so we will have to do regular situps! 

Bring your ropes, and if you don't have double unders, prepare to do the 4 to 1 sub.

Wednesday, April 25th Group WOD

AMRAP 20

10 Thrusters (115/80)

20 Walking Lunges

Also--if you haven't seen it on Facebook--we are having a little end-o-year barbecue up here at my house on Friday night at 5:30 pm.  Please come, even if you have not been able to make it on a regular basis, we would love to see you and socialize!!  We will provide the main dish, y'all BYOB and a side to share!!!  

See you in the morning!  

Monday, April 23rd

"Jack Bauer"

Everything adds up to 24

KBS/SDHP

21/3

18/6

15/9

12/12

9/15

6/18

3/21

See you in the morning!!

Friday, 20 April Group WOD

10-9-8-7-6-5-4-3-2-1

Body Weight Deadlifts

Pullups

I wont be in!! Wednesday 18 April

Due to this being a really busy time for Eric, I will not be able to make it in the morning.  here is what the WOD was going to be if you want to go down and knock it out!  Anyone want to do it with me in my garage?


5 rounds for time:

15 Push Press (95/65 lb)

10 Burpees

25 Box Jumps (24/20 inch)

Changing it up

Tomorrow we will do a team WOD.  I did this one with Adam a while back, it was fun.  

Two Rounds:

person A runs stairway to heaven while 

person B does KBS for reps.  

then,

person A takes over with KBS and

person B runs the stairway

then

person A: runs stairway while 

person B does medball cleans for reps

person A does medball cleans for reps while

person B does stairway

SO:  each person does 2 sets of KBS, 2 sets of MBCL, and 4 stairways to heaven.  The team with the most reps combined, is the winner.  I know we are all a bunch of competitive beasts so come ready to destroy your friends!

GOOD LUCK!!

Ladies running the 1/2 this weekend, good luck to you all!!  I know you have worked so hard and deserve the satisfaction that comes with a successful race.  Be safe, and enjoy your time!  We will be back together on Monday. 

For those of us not running the race this weekend, I have an awesome horrible WOD I want each of you to do with me.  I have never done this one before, but it should be good.  

150 burpees for time.

I seriously think I would rather run 13 miles!  

Finally, Eric and I want to have all of you over for an end of year bbq really soon, before the spring bustle really gets into full swing.  We were thinking Friday the 27th of April.  It will be relaxed, potluck style.  I know we never get to talk much during/after the WODs and its time we finally do something social!  

Is that a good day for most people?

No Class on Wednesday 11 April or the 13th

So sorry ladies, I am going to have to cancel class for the rest of the week.  I hope you understand!  I will really miss seeing you girls and I look forward to meeting up again, next Monday April 16th. 

If its any consolation, anyone who wants to meet at my house to WOD any time this week, please let me know and you can work out here anytime!!!  I will miss seeing you!

Monday 9 April Group WOD

Well, I got all motivated and excited all over again after a weekend full of reports of good runs!

I am glad to hear that CF has helped everyone maintain/gain a high level of fitness...cardiorespiratory endurance in particular!  Keep it up!

Tomorrow's WOD will require a little bit of skill work beforehand.  So, we have to warm up in a timely fashion!  If it feels like I am hurrying you along, its because I want everyone to get out of there on time. 

5 RFT (rounds for time)

7 full-squat cleans (we will scale to Hang squat clean) 155/105

14 Kettlebell Swings

See you in the morning!

Friday, 6 April Group WOD

This is another WOD I got from Fort Hood.  :)

"Hamburguesa"

5 pull ups
10 push ups

15 squats
stairway to heaven
12 pull ups
21 kettlebell swings
400 m. run
75 wall balls
400 m. run
21 kettlebell swings
12 pullups
stairway to heaven
15 squats
10 push ups
5 pull ups

See you in the morning!  

Wednesday, 4 April Group WOD

Push Press 

5-5-5-5-5

followed by

Tabata

pushups

ring dips

Also, I would love to host the Filthy 50 at our garage on Saturday.  I have all the equipment we need, but we would have to do a round robin...(i.e. everyone will have to skip around based on what equipment is available.)  Eric will be running, and so I can't get away to the gym that morning.  This is a really fun WOD to do as a group, and so the more, the merrier!!  How about 7 am warm up, then be rolling with the WOD at 7:30.  

Water, coffee, and fruit afterward!  Who's in?!!  If we don't get any takers, we could try to do it at Arvin on Friday if we START at 545.  That means show up at 0530, secure the equipment, and get rolling very quickly!

Monday, April 2nd Group WOD

I can't believe we have been meeting for over 4 months now.  It's about time to start going back to some WODs we did previously, to see if you have improved!  This one was from November 30th. 

5 rounds for time:

15 Front Squats (125/75)

15 Burpees

15 Knees to Elbows

See you in the morning!!