More Benchmarks! Sat, Nov 13
Squat day! Fri, Nov 12
This is the big day for Coach Kaye. By the time the WODs are over I should be sporting my new titanium hip. You don’t know how much I would give to be able to do this WOD! So please think of me with each and every squat and embrace the pain with gratitude that your hips are healthy and working just fine! So please…. No whining!!
Warm up: Coach Chrisite’s choice.
20 Rep Squat (Week Two, Day Two)
For those of you new to the 20 Rep Squat program there is a page in your folder to follow. Get one of the coaches to help you if you are unclear where to start.
AND THEN THE WOD! Cindy! AMRAP 20 min:
5 pull ups
10 push ups
15 squats
Just a reminder…. as you’ve noticed we are experiencing a tremendous growth. This makes it all the more imperative that you help the coaches by getting there on time, getting on your warm up and then LISTENING when we go over the WOD. Please make sure to break down and put away all your gear. There will be a one burpee penalty for every piece of equipment you leave behind. If that doesn’t solve the problem it will soon be a one burpee penalty for every POUND you leave left out. Now that could really suck!
Thurs, Nov 11
As I prepare for my luxurious weekend get-a-way in a five star establishment in Honolulu, I feel somewhat sad to be leaving. I’m afraid I’ll miss out on someones new PR or won’t know who needs that little nudge to get back to the box. But still, with much anticipation, I do look forward to four days of lounging around in bed, watching television and having all meals delivered on a rolling silver tray. It’s just so unfortunate the meals are almost unedible and the service personnel don’t appreciate the constant ringing of their “call” button.
Off I go on another total hip replacement journey. I am checking into Queen’s Medical Center Friday morning. Coaches Christie, Karen and Amber will be running the show in my absence. Sara T. will be managing the website. Please don’t hesitate to call or email with any questions. Work hard everyone and I will see you all soon.
So, we are working diligently to get lots and lots of benchmarks up on the walls. Make sure you record your times posted on the weekly whiteboard. It will be erased Monday morning.
Thursday’s WOD;
5 rounds for time:
10 KB power snatch (each arm)
20 KB swings
400m run