Internet access is scarce where im at, go ahead and use this for the Wed WOD. I will update again when i return.
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Signing off from Bogota, Colombia
Obligatory Handstand shot
WOD 6.15.08
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.
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When Jacinto speaks, you listen.
Group class participants are welcome to come early if they'd like to warm-up on their own and get started before 12. This WOD make take a little longer than most workouts.
Notes:
1. We got more of the soft gray mats and cleaned up the old ones to encourage their use. In order to keep them in good condition please refrain from wearing shoes while on them and wipe down when you're done. Take some time after or before class to use any of the mobility/recovery tools that we have on them. (Foam rollers, the stick, back peanuts, stretch straps.. etc.)
2. Beginner and Group classes are always scheduled back to back so you can use the space as an "Open Gym" during the class that you do not participate in. Take advantage of this! The running class has equipment priority.
3. If anyone belongs to an organization which they would like to promote, please send me the link and we'll put it up on the "Community Links".
4. When you get to class, remember to sign in, pay a coach, THEN check off the payment box. Please make this the first thing you do after putting down your stuff.
Playing with false grips
Impressive strength covered in gold paint
Some fast, very lame push-ups
“Barbara”
5 Rounds for Time of:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats
3 Minute Rest
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Been a long time coming.
Deadlift
3-3-3-3-3 reps
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Accessory work:
Dumbbell Overhead Walking Lunges
Wheelbarrows with a partner
Dumbbell Thrusters
Dumbbell Bear Crawls
Thanks to everyone who came early and helped either clean up or help with the pull-up bar. You guys and girls are awesome.
Adam
Mark Sisson's Nutrient Breakdown
What makes you eat more when you're not hungry
Is the information superhighway keeping you awake at night?
“Annie”
50-40-30-20 and 10 rep rounds of:
Double-Unders
Sit-Ups
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Compare to CFSBK 2.17.08
Darren
Your body's ability to thermoregulate itself it is directly correlated to your fluid intake. Thirst alone is not the best indicator of dehydration so please remember to drink plenty of water before, during and after training. If you forget to bring water, it can be purchased downstairs at the coffee shop.