The new kids rock!! Wed, Dec 8
We also have some fabulous newbies starting out in the basics classes this week. Welcome to Alecia and Danielle! And it is wonderful having Allen’s help coaching them!!!
The WOD for Wednesday: 5 rounds for time; • 400m run • 10 deadlifts (going off 1 RM chart, select somewhere between your 12 and 15 RM) • 10 box jumps (only ten! make them challenging!) Still less than four weeks post hip replacement surgery, Coach Kaye is back in the game! My WODs have been necessarily scaled to abide by my hip precautions and also for the horribly atrophied legs. It’s very humbling but very wonderful all at the same time!Welcome Coach Allen! Tues, Dec 7
Allen and his wife, Charmaine arrived Monday just in time to help Coach Kaye get another group through the final Basics class. Thank you so much Allen! Allen and Charmaine, who just flew in from the Seattle area, will be spending the week on Maui and Allen will be guest coaching as often as we can get him into the box! Allen is the owner of Imperial CrossFit in Kent, WA. We are just thrilled that he is here!
Congratulations to the Basics graduates Patty, Kelsey and Bella! Nice job! What a blast we had getting through this final class. You are now ready for the group classes!
Tuesday’s Workout:
Allen will lead us through a warm up of his choice.
We will review and practice the snatch and the hang power snatch.
Then we will practice double unders to get ready for the WOD!!
WOD; AMRAP in 20 minutes:
10 hang power snatch
20 squats
30 double unders
Let’s all keep Lyn in our thoughts and prayers this week. She left for the mainland Monday and undergoes surgery on Friday the 10th. Our hearts will be holding you tight, Lyn, as we await your return in January.
A New Twist On Strength, Mon, Dec 6
With everyone’s super busy schedules as we get closer to the holiday’s, we are simplifying things a bit. Rather than doing the Wendler program we will incorporate the strength work into our met-cons. We will still continue with the 20 rep squat program until the end of the year. Come January we will all test our new 1 RM in all the major lifts. If you have seen a significant improvement and want to continue the strength portion of the WODs you will be able to do so as an option after the WODs are over. We won’t use class time before a WOD to do the Wendler lifts.
WOD for Monday! 5 rounds for time;
600m run
10 Bench Press
10 DB Thrusters
10 Pull Ups
On Tuesday our guest coach from Imperial CrossFit, Allen Velasco, will be joining us at the box! Get ready to welcome Allen to the pineapple ‘hood!