7/21/2015

 In Blog, Workout of the Day

Tuesday:

A.
Fitness:
10min to find:
Max Box Jump (no running, no jump down)

Athlete:
10 min to find:
Max Box Jump

B.
Fitness:
“Fight Gone Bad”

3 RDs for reps: 1min on each station
Wall-ball 20/14 10 ft target
Sumo deadlift high-pull (with KB) 53/35
Box Jump, 20″ box
Push-press, 45/35
Cal Row
Rest

Athlete:
“Fight Gone Bad”

3 RDs for reps: 1min on each station
Wall-ball 20/14 10 ft target
Sumo deadlift high-pull (with KB) 72/53
Box Jump, 20″ box
Push-press, 75/55
Cal Row
Rest

Goals: A. jump is from a standing position, no running or stepping into jump. We have the soft boxes now!!
B. Only kettle bells for the sumo Deadlift high pulls, keep moving and take advantage of that rest

Basic/Comp: http://crofton.rx.sitesasrx.net/2015/07/21/7212015/

Big congrats yesterday to Sarah C. and Marisa. Sarah got her first double under (actually 3) last night and Marisa was able to hit over 5 double unders in a row for her first time. Don’t stop practicing them, take advantage of DU work if you get to the gym early or after a wod! Everyone looked great yesterday!!  Also another big congrats to Alan R. for getting 1st in the 62kg class at the Black & Red Open. He is now qualified for the American Open in December in los Vegas.

memo office space

ITS BOD POD on Wednesday!! it is filled up but if you are still interested let me know and I can email Matt to see if we can make room (Im sure we can). If you already signed up, please do not forget your time and don’t forget its $45 (pay directly to Matt). Cash or check is probably the easiest method. Also don’t forget the requirments for the bod pod:

*Wear compression Clothing
*Do NOT Exercise 2 hours prior to testing
*Do NOT eat or drink 2 hours prior to testing
*if needed, use restroom before testing

Coach Chris is putting together a fitness challenge (he sent out an email last week about it) . Bod Pod is a requirement to the challenge.  If you are interested in particiapting in the challenge there will be a sign up sheet Wednesday for it.  it will be a 3 month challenge.  any more questions you can email him directly or email Paige.

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