This One Will Be Different.

AMRAP 20

3 Wall climbs

10 Up-downs

5 Parallette pass-thoughs

10 Grasshoppers (right + left = 1)

Lordy. Lordy. Jenny Doesn't Look Forty.

Our Friday WOD will honor Jenny's special day, which is actually today, and not Friday.  Instead of dreading the WOD, or feeling bad about our ages, we really need to think about how much butt we are kicking at this time of our lives.  

5 Turkish Get Ups

10 GI Janes 

40 Walking Lunges

72 Kettlebell Swings

40 Walking Lunges

10 GI Janes

5 Turkish Get Ups

HAPPY BIRTHDAY JENNY!!  See you all in the morning!

Wednesday, May 9th Group WOD

Complete 10 Rounds of:

In one minute complete

(115/75)

12 Deadlifts

9 Front Squats

AMRAP Push Press

...rest a Minute

Your score will be the total reps for Push Press for all 10 rounds.

I will keep the time, everyone will start and finish the WOD at the same time.  Everyone will rest at the same time.  Should be fun!  

See you in the morning!

Don't be Tardy For the Party.

Happy Birthday HEATHER!!!  Her birthday is May 6th and she turned 31!!

You are cordially invited to join us for the earliest birthday party ever thrown.

(Wendy recently joined the bum-ankle club.  Unfortunately this prohibits us from doing a lot of movements as a group without having to have a completely separate rehab group.  So I decided our WOD would be completely foot and ankle free tomorrow.  Now we will all be on the same playing field!)

This will be a partner WOD so get ready to pair off.  

6 (May 6th) ROUNDS FOR TIME:

10 Wall Ball Situps (partners throw to one another until each person has done 10)

10 Elevated Push Ups (partners do at same time)

10 Partner Assisted Pullups (one partner helps another, then switch)

1  L-sit for 31 seconds.  (partners do at same time)

Here is the no-feet challenge:  you must do old-school field-day wheelbarrow walks in transition between exercises.  :)  

So, there you have it. 

Can't wait to see you all in the morning!!

Friday May 5th Group WOD

Bring your ropes, your "protection", and your water bottle!  This should make you break a sweat without the running...I got this WOD from my friends here and I really wanted to do it with them!  

If you are broken, come anyway!!  Look here for Heather's awesome WODs for people with busted feet/ankles/legs.  Pick one of them (I suggest the 8th one!) and meet up with us.

10 Burpees

5 SDHP (95# / 65#)

25 DUs

20 Burpees

5 SDHP (95# / 65#)

25 DUs

30 Burpees

5 SDHP (95# / 65#)

25 DUs

20 Burpees

5 SDHP (95# / 65#)

25 DUs

10 Burpees

5 SDHP (95# / 65#)

25 DUs

Great job and some recovery

Awesome job today ladies! I think you all achieved Leigh's goal of having the deadlifts heavy, yet doable for 10 without breaks! Aways remember mechanics (form)---->consistency--->intensity. Keep your focus on proper deadlift form and the speed will follow.

Deadlifts and box jumps can do a number on your low back. Check out this mobility WOD for recovery before Friday. Lacrosse balls are great mobility tools and if you don't have a foam roller, I'd invest in one! They are worth their weight in gold!

http://www.mobilitywod.com/2011/04/episode-214365-help-my-low-back-is-smoked-from-jumping.html

It was nice seeing you ladies and meeting some new faces!

Best,
Heather

Wednesday, 2 May Group WOD

Can't believe we are in MAY!!

I am so excited that Heather will be with us in the morning!  I am going to try to make it, but I am really sick.  I finally got on antibiotics and it was long overdue.  My fatigue has really been kicking my butt.  If I am not in the morning, please know it is NOT because I don't want to be--I just have to put my kids first right now, and make sure I am getting enough rest.  I actually paid Meg to watch the baby yesterday because I was so desparate to sleep.

Don't forget to make your warmup count!  I want to see the 10 pullups before we start!  

AMRAP 15

10 Deadlifts  (215/135#)

25 Box Jumps (24/20)

Fast and Furious!!

After the WOD, if you have any juice left, spend the rest of the time working on a goat.  Every little bit of practice pays dividends!!