Enlarge image Enlarge imageThese images are the last digital images I have of Gretchen, my sister Naomi’s dog. I had to carry her into the back of the Forerunner for these images because her hips hurt so much. However, the last image I will choose to keep of her is […]
Focus: Punitive damages for poor eating and drinking habits.WOD: I forget the actual WOD and Ryan is on break but it went something like this:1st Day, Muscle Up (or ring dips)2nd Day, DB Clean and Jerk, 2 reps3rd Day, Burpee, 3 reps4th Day, Knees-to-elbows, 4 reps5th Day, KettleBell or DB […]
The following is this year’s holiday schedule. I have made a change, I am giving us, OK, giving me, a small break after 12/31. I have also added a couple of evening classes on Monday and Tuesday. The Google calendar has been updated too. Monday, 12/22 – All regularly scheduled […]
Focus: Recovery and IntervalWOD: 4 Rounds on the 5 minute interval:8 x 1-arm DB Snatch4 x Skin-the-cat200 M Run
Focus: IntervalWarm-up: 2 rounds of:400 M Run, Pull-ups, Push-ups, Weighted Sit-ups, Good Mornings w/bar, OHS w/bar, Side LungesSkill/Specific Warm-up: 2 x 5 of all the exercises.WOD: Fight Gone Bad!In this workout, you move from each of five stations after a minute. This is a five-minute round from which a one-minute […]
Focus: IntervalWarm-up: 100 Jump Rope Steps/Hops or 500 M Row3 Rounds Cindy: 5 x pull-ups, 10 x push-ups, 15 x squatsSkill/Specific Warm-up: Review WOD exercisesWOD: Man Overboard!Basically, you do a bunch of really hard stuff while your, now former friends, chill out while rowing 500 M (that is if your […]
Focus: StrengthWarm-up: 100 Jump Rope Steps or 500 M Row5, 10, 15 of {pull-ups, ring dips, hollow rock, Samson lunges)Barbell Warm-upSkill/Specific Warm-up: 7 x 3 Front SquatsWOD: 30, 20, 10 for time:Virtual Snow ShovelingPush-ups
He has additional pictures on Facebook if you have an account there. This weekend, Luis ran his 3rd 50K race in a row, the Muir Beach Trail Run 50K. Now get this, you have heard him in class, this guy is sick, I mean physically (not only physically sick but […]
Focus: Strength and IntervalWarm-up: 4 rounds:200 M Run with ball5 x Pull-ups10 x N-Ups15 x Squats10 x {Snow angels, Ws, archer reaches, back rolls} Skill/Specific Warm-up: Warm-up on squatsWOD: The Last Ascent5, 10, 15Back Squats (Men – 100 KG, Women – 65 KG)Box jumps (Men – 30″, Women 20″) Post […]