Wednesday, April 11, 2012

Kiera rocks her first 6 a.m. class. Bonus points for anyone who can WOD that early.

Frank skips the power snatch and goes straight for the squat

Great energy at the box today! Is it the new flooring? Maybe horse stall mats from Del’s are made of magic?

That’s it. We’re getting more.

Awesome work, everyone! Keep up the solid efforts. We’re super proud to be a part of your progress.

Here’s the workout for Wednesday, April 11, 2012

A. Strength
Shoulder press – linear week one

B. WOD
Four rounds for time:
200 meter farmers carry
15 push press
10 mountain climbers
5 push ups
* All moves will be performed with dumbbells. Use the same DB weight throughout. Total DB weight (add both left and right) should equal 40-50% of body weight. Any time DB leaves your hands, you must do five burpees.

PROGRAMMING NOTICE: This Thursday will mark the first Not-For-Time-Thursdays. In programming, we have been urging a three on, one off, two on, one off schedule. However, we understand that A) life/work doesn’t always allow members to fit that training schedule and B) we are working with some serious WODaholics (I say this in the kindest possible way, because all of you are athletic, and have sound movement and form). In finding a middle ground (it’s all about compromise, right?), we are launching this new effort to incorporate active rest. If you train consecutive Monday, Tuesday, Wednesday, and you must come Thursday, you will do the WOD not for time (NFT). This gives your muscles, and nervous system, time to settle down, focus on solid moves and strength, and hopefully ween you off the clock/speed addiction. This can be a day of active rest for consecutive WODaholics, and you will find that you still get in a good workout. For those who aren’t training three consecutive days before Thursday hits, you may do this for time.

So to recap: M-W-F are strength days with short, intense WODs; TUE-THU will be skill days with longer WODs (Thursdays are NFT for some); and SAT will have one condensed class at 8 a.m., which will be a mixed bag of benchmark workouts, team workouts and more. Please make up your strength on TUE-THU-SAT if you miss a strength day.

In the end, we can only make suggestions and give you the best insight we have available; you know your body best and can make decisions accordingly. Ultimately, we are very impressed with your work ethic and your athleticism. Each of you are pretty amazing.