I hope you all had a great Thanksgiving. Now we are faced with the Christmas holiday shopping and parties. We have three weeks of hard training coming up. I would like to see everyone up the intensity of each wod. You can push yourself farther, push past that zone where your brain tells you to stop. Each wod should leave you exhausted, that means you pushed yourself. If you think you want more than you did not push yourself. We must do this to get the results we all want. Every month starting tomorrow we must pick a exercise from each group ( cardio, weight lifting, gymnastics) and practice it on the days you are working out as part of your warmup. Write down what your goal is for one month and also three months from now. Then I can help you reach each goal.

Remember push yourself hard, eat properly and get enough rest and we will get through the holiday season staying on our fitness endeavor.

Happy Holiday Season

Dave

I hope you all had a great Thanksgiving. Now we are faced with the Christmas holiday shopping and parties. We have three weeks of hard training coming up. I would like to see everyone up the intensity of each wod. You can push yourself farther, push past that zone where your brain tells you to stop. Each wod should leave you exhausted, that means you pushed yourself. If you think you want more than you did not push yourself. We must do this to get the results we all want. Every month starting tomorrow we must pick a exercise from each group ( cardio, weight lifting, gymnastics) and practice it on the days you are working out as part of your warmup. Write down what your goal is for one month and also three months from now. Then I can help you reach each goal.

Remember push yourself hard, eat properly and get enough rest and we will get through the holiday season staying on our fitness endeavor.

Happy Holiday Season

Dave

Skill Level for squats

55 in 2 min. beginner  8o squats level 1

100 squats level 2  115 squats level 3

3 RDS for time

25 wallballs & box jumps

row 250m

or Hopper Deck Card 10 of Clubs

for time

100 burpees

Skill Level for squats

55 in 2 min. beginner  8o squats level 1

100 squats level 2  115 squats level 3

3 RDS for time

25 wallballs & box jumps

row 250m

or Hopper Deck Card 10 of Clubs

for time

100 burpees

4 RDS

400m row

20 kb swings

10 pullups

or Hopper Deck Card 9 of Spades

30 reps for time

135# clean & jerk

Meet at Villiage Center to walk the res. with some other things thrown into it for fun.

If your interested in a pre Thanksgiving Wod please post

for time                                             

10-9-8-7-etc…

dead lifts

burpees

knees to elbows

or Hopper Deck Card 10 of Diamonds

5 rounds for time

25 wallballs

30 pullups

5 RDS for time

21 push press

15 sumo deadlift high pull

9 dips

200m run

or Hopper Deck Card Joker

Filthy Fifty

for time

50 reps of each

box jumps  jumping pullups  kb swings

walking lunges  knees to elbows  push press

back extensions  wall balls  burpees double unders

Let me know if anyone would like to meet on Thanksgiving morning. We could do the Res. if weather permits or do a wod in the school hallway. Post comments.

for time

21 kte  42 box jumps

15 kte  30 box jumps

9 kte  18 box jumps

or Hopper Deck Card 5 of Spades

Tabata Something Else

20 sec. of work, 10 sec rest

4 min. of each of the following:

pullups, pushups,situps,squats

score by total number of reps

[polldaddy poll=1112989]

No group workout

Sorry