Billie Jo with a PERFECT "Press Out"
1. Elbows Locked. 2. Shoulders Elevated. 3. Head Pushed through.
Warm Up:
5 KB Swings
10 Push Ups
15 Air Squats
20 Ab Mat Sit Ups
WOD:
"Helen"
"Helen"
400m Run
21 KB Swings (M=24k, w=16k)
12 Pull Ups
This Week in the Sandbox:
- You get to choose our WOD's!
- Please select from the following WOD's:
- Helen (Monday)
- Fran, Annie, Fight Gone Bad, Grace, Kelly, Nancy, Kelly, Karen
- Please list them in order of preference: 1=Tues, 2 = Wed, etc...
- Remember....this week is going to be a little cooler than most...
- Morning class - your vote will count for 3x normal vote
- 8:30/9:30 a.m. class - your votes will count for 2x
- Sorry evening class, private coaching, solo fighters- 1x - however...we will switch the tide and do this again soon. I promise your vote will count BIG one day!!!
- Must log your votes to be considered.
- Votes can be emailed to me privately - so not to disturb your classmates! :-)
11 comments:
13:34 Pr versus 14:20 on dec 9.
since it will be cold my votes are for indoor girls.
Tues. grace
Wed. Karen the 150 wall balls require rest
fri. Annie
my last "Helen" Oct.6 was 11:03
today 11:19
Tues. Fran
Wed. Diane
Fri. Grace
14:52 w/ double jumping pull-ups---compared w/ 15:50 in December. Getting there slowly!!!
Tina
vote: Tues: Fran, Wed. Diane, Fri. Annie
Keep the votes coming guys! One things I failed to mention - is that the Sat WOD will be posted...but no coaches will be present! :-) We will be in Atlanta at the CF Nutrition Cert. Hoping to get some good stuff to bring back to our students. If you have any questions that you would like answered, eg. - "What are 3 examples of quick zone lunches" - please let us know.... We are happy to ask the experts.
Completed with jumping pull ups in 14:57. Last Helen 12/10 was 18:50 making progress.
Bob
i don't remember which girl brings which pain- and since i am happy to be back in town, i'm game for whatever. looking forward to a great week. kristen
Kristen - I love your comment! (Especially pre-posting of the WOD) :-) I am very excited that you will be...and I quote, "Happy with Whatever." Now..we can make this WOD - hard. Really hard!
First day back into CF a while - felt good...but light headed. 11m 06s
how to decipher the millions of bars out there for qucik on-the-go snacks. how do you quickly know how many blocks they are? which are good or bad? even the zone bars do not define the #of blocks on their labels.
timing- i think i have that down in terms of eating 30-45 minutes after a work-out??? but on hard days i am starving again at 8 pm and a lot of literature says no eating after 7 pm.
and lastly (aren't you glad you asked-) the supplements part. glutamine, fish oils etc. good, bad indifferent???
16:26....Tough! In October my time was 18:07, so I have improved!I thought I was going to throw-up! Thank you Doug for pushing me!
Thanks Kristen! I have copied your questions and will ask Robb for you, me, and all of us. Thanks for asking.
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