Wednesday, March 4, 2015

Open Time!
 
Wk 6, Day 39
 
Click HERE for some awesome advice on Recovery! 
 
- Based on the above article there is 5 points to the person that points out the most common theme among these athlete's recovery?
- 2 points for letting us know what is working well for YOUR recovery.

WOD:
5 rounds:
250m row or 25 SDHP (45/35)
immediately go into
10 UB strict DB presses, (start over if a break with lighter weight)
rest as needed between rounds
Post fastest and slowest row time

Tuesday, March 3, 2015

Mind if I have your leftovers?
 

Wk 6, Day 38
 
Who's up for trying possibly one of the least expensive & best post-WOD recovery foods?!?!
2 points if you can tell us why you might try it soon...  
- to find out what I'm talking about click HERE!

12 min EMOM:
10 jumping lunges
10 box jumps (24/21)

then, for time complete:
100 KB swings (53/35)

Post time to complete KB swings

Monday, March 2, 2015

Rabbit anyone?

Wk 6, Day 37
This week's Theme:  Recovery!
"So here’s the deal: if you’ve actually had a pre-workout meal, or any other recent meal, there’s no crucial, do-or-die need to eat after your workout – especially if you’re still “burping up” that meal you ate before your exercise session."
- for more Paleo Expert Opinions on post-WOD recovery meals click HERE! 
Who is the first person to post the name of the expert that eats "raw grass-fed beef"
- let us know which post-WOD recovery meal you'd like to try?
(Keep it Paleo!  Some of experts might deviate a little, but we aren't experts yet :))
 "Jackie"
FFor time:
1000m row
50 Thrusters (45/35)
30 Pull-ups

Post time to complete

Sunday, March 1, 2015



Rest Day!

This week's theme is RECOVERY.
 
Wk 6, Day 36

Saturday, February 28, 2015



Wk 5, Day 35
 
No morning classes.
Open gym at 2pm make up:
Open 15.1
OR
WOD from the week

Friday, February 27, 2015

Image result for relaxation images

TONIGHT AND TOMORROW MORNING
CLASSES CANCELLED 
OPEN GYM 2 PM TOMORROW 

Wk 5, Day 34

10 Relaxation Techniques That Zap Stress Fast
2 point post for one of the tips you have used or are going to use this week! 

Workout 15.1

Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)
*scaled 85/55

 These workouts begin with the athlete standing under their pull-up bar with the barbell loaded to the appropriate weight. After 15 toes-to-bars (sit-ups or hanging knee raises for scaled divisions) are completed the athlete will move to the barbell to perform 10 deadlifts followed by 5 snatches. After the last snatch is completed the athlete will move back to the pull-up bar and start their next round.
Your score for Workout 15.1 will be the total number of repetitions completed.