Luck of the Draw! Thurs, Jan 6

As we transition to the new online payment plans please make sure all your contact information is correct.  There will be a master list at the desk. Check it off when you come in. Mahalo!

The paleo challenge begins next Monday. (See the rules in Tuesday’s post.) Since many of us drink cream in our coffee we were pondering the idea of not counting whatever you put in your morning java. Then someone said “What about wine in your coffee?” and we decided to nix the whole idea.  Dairy and wine are still out!  BTW, a very short answer to a long question of why no dairy….. • Paleolithic people ate no dairy food. Imagine how difficult it would be to milk a wild animal. Click on The Paleo Diet on the left for more explanation.

There are a lot of new members at the box and even more coming next week.  Make sure when you see an unfamiliar face that you introduce yourself.  If a newbie reports they have not yet met you then you will be doing one burpee for every letter in their name. You had better hope the person you haven’t met has a short name!

Vince and Dmitri going head to head in Wednesday’s WOD. Love the camaraderie at our box!

Thursday’s workout:

Warm up:

DROM and mobility drills

Strength: 1 rep max for the bench press

WOD: “Luck of the Draw!”

Four of the Girls Named WODs will be in a hat.  The one you choose is the one you do!  Scaling is definitely an option.

Draw from:

Claudia: 5 rounds for time; 20 KB swings (1.5/1 P) • 400m run
Helen: 3 rounds for time; 400m run • 21 KB swings (1.5/1 P) • 12 pull ups
Nancy: 5 rounds for time; 400m run • 15 OH squats (95/65)
Jackie: for time; 1000m row • 50 thrusters (45/35) • 30 pull ups