Uncategorized

Tuesday

5 Rounds for Time
25 Kettlebell swings 2 pood
25 GHD Sit ups
25 back extensions
25 knee to elbows

The Porch
Scale to 15 reps

The Pack
Scale to 1.5 pood and 15 reps

Puppies
Scale to 1 pood and 15 reps x3 rounds

Buttercups
Scale to 15# swings, 10 reps x3 rounds

Thursday

“Kelly”
5 rounds for time
400m run
30 box jumps 24″ box
30 wall ball shots, 20# ball

Pack
3 rounds for time
400m run
30 box jumps
30 wall ball shots

Porch
3 rounds
400m run
15 box jumps
15 wall ball shots 14-20# ball

Puppies
3 rounds
400m run
15 box jumps 12-16″ box
15 wall ball shots 12-14# ball

Monday 1/18

Cynthia Greenberg’s side of the story: After reading the article in the Courier yesterday about CFGP, Cyndi did not feel it did an adequate job of describing her experience.  Read what she has to say here.  Cyndi usually joins Becky’s class at 3pm on M/W/F’s.

Run 10K
The route is:
R on Hawthorne
L on N Hill Dr
L on NW Windsor Dr
L on NW Highland Dr
Stay on NW Dimmick St
L on F Street
L on NW Mill St
R on D Street
L on Anderson
R on A Street
L on 10th
L on Hillcrest
R on Hawthorne
ok technically its 9.8K.

Porch and Pack
5K Run
The route is:
R on Hawthorne
L on N Hill Dr
L on NW Windsor Dr
L on NW Highland Dr
L on Bellevue Pl
L on Prospect
R on Manzanita
L on Washington
L on Morgan

Puppies and Buttercups
Run 3K
The route is:
R on Hawthorne
L on N Hill Dr
L on NW Windsor Dr
L on NW Highland Dr
L on NW Midland
L on Hawthorne

If the weather is crummy, the sub will be:
5 Rounds
500m row/ Tabata Box Jump Mash Up
Row 500m, 30s rest
2min Tabata Box Jumps(20s on/10s off) 30s rest after last box jump
Scaling is done with box height.
Record TOTAL Rowing Time and TOTAL Box Jumps and height.

How many folks are doing a rain dance?

Saturday

Classes running today at 9am, and 10am
Skill work: front squat 5×3

WOD
21, 18, 15, 12, 9, 6, 3
kb swings
dips

modification will be type of dip and weight for kettle bells

STRETCH!!

Breakfast!  What’s your favorite way to start the day?

Breakfast

Here’s a video that gives me some hope that the general public is catching on.

Friday 1/8

Skill of the Day: Handstands
Skill task: Max handstand hold

“Barbara”
5 rounds, each for time
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats

Rest exactly 3 minutes between rounds!

Pack
5 rounds
10 Pull Ups
20 Push Ups
30 Sit Ups
40 Squats

Puppies
5 Pull Ups
10 Push Ups
15 Sit Ups
20 Squats

Scale Pull ups to your ability, whether jumping, band assisted, body rows, whatever you need to do. Scaling for Porch and Buttercups is simply time.

zp8497586rq

Thursday 1/7

Skill of the day: Double unders
Skill task: 4rds- amrap in 30sec w/ 30sec rest

WOD: Five Rounds for time
30 GHD sit ups
25 back extensions

The Porch:
4 rounds
30 GHD sit ups
25 back extensions

Pack:
4 rounds
20 GHD sit ups (limit range of motion unless you are accustomed to this excercise)

15 back extensions

Puppies:
3 rounds
10 GHD sit ups (to parallel)
10 back extensions

Buttercups:
3 rounds
5 GHD sit ups (to parallel)
10 back extensions

Be careful with the GHD's folks. If you're not used to them, SCALE! Its a bummer when it hurts to laugh!

zp8497586rq