Friday, July 20, 2012
Thursday, July 19, 2012
The 9 a.m. class pushes through. Literally.
Here’s the workout for Thursday, July 19, 2012:
A. Make up strength / skill
Take the first 20 minutes of class to make up missed lifts, skill work and/or stretch. It’s important to stay consistent on the linear strength series, so talk to a coach about what lifts you have missed or will miss.
B. Metcon
For time:
800 meters
21 American kettlebell swings
21 sit-ups
400 meters
15 American kettlebell swings
15 sit-ups
200 meters
9 American kettlebell swings
9 sit-ups
C. Cash out
3 x 10 back extensions on machine
Wednesday, July 18, 2012
Happy birthday, Leah! You inspire us every day with your speed, strength and all-around athleticism. The 8 a.m. class celebrated Leah’s birthday Tuesday with burpees, of course. Here’s to an amazing new year of PRs!
Here’s the workout for Wednesday, July 18, 2012:
A. Strength
Push press – linear week 3
B. Metcon
Seven rounds for time:
7 shoulder to overhead ( 115 / 75 )
7 box jumps ( 24 / 20 )
C. Cash out
3 x 15 supine rows
CONGRATULATIONS TO SOME NEW BAR MUSCLE-UP BEASTS! Sheila and Patty got their first bar muscle-ups today during the 5 p.m. class. We had them repeat the feat for the camera, and they both pulled it off. Gabby, Kiera, Mary and Andrea nailed the bar muscle-ups with bands today, which is still super hard — ask everyone who tried it that way. Great job to all — stay consistent with the hollows, the holds and the bodyweight work we have posted on the whiteboard. You will see it pay off in no time!
(Sheila was joking with the bow and wanted me to edit it out, but I liked it. Don’t be mad, Sheila!)