February 2011
Farewell Dianne! Mon, Feb 14
Besides being Happy Valentine’s Day we will also be bidding Dianne goodbye.
Dianne is heading back to B.C. this week and Monday will be her last day at the box. Dianne has come so far in just over three months. She has transformed before our eyes and is going home ten pounds lighter. Aloha Dianne.
Warm Up: Burgener
Strength set: Deadlift 3×5 or 5×3 working up to 85% of 1RM
WOD, 5 rounds for time:
14 KB snatch, each arm
14 box jumps
14 steps walking lunges w/sandbag
Paleo Contest Winner! Sat, Feb 12
Finally, the moment everyone has been waiting for but we just kept forgetting to post it…
you’ll never believe it but…
Sheila reports sticking with a very strict paleo diet, except for “beverages” on occasion, for the entire month of January and is still going! This is pretty remarkable considering Sheila is a vegetarian. She is still following all paleo and has many recipes to share!
Attendance seemed to be on the low side this week. Perhaps everyone was out there ripping up the north swell. But I kind of doubt it. So often our busy schedule makes it difficult to squeeze in our workouts. The key is to make it a priority, schedule it in your calendar and make all future appointments, etc, around those classes. I know, it doesn’t always happen like that but keep trying! You have to stay on track with your short term goals to reach those ultimate ones.
Warm Up:
SMR foam rolling
shoulder mobility drills
400m run
100m walking lunges
400m run
WOD: 15-12-9
Medicine ball cleans (20/14)
push jerk