?? What ??

http://www.modernforager.com/blog/2008/05/29/te-oils-and-how-to-use-them/

Warm up:
700m Row
10 each leg Rotating Toe Touches
30 second Warrior Pose
15 SDHP - light KB
(3 rounds)

WOD:
21 Double Unders (or 5x singles)
21 Lunge Steps w shoulder press (M=25-45 lb bar, W=15-35lb bar)
21 Push Ups
(3,4 or 5 rounds)

...when finished
100 ab mat sit ups (knees out butterfly style-hands to eye level)

Rowing Challenge Sign up

I will have my laptop Monday morning at 8:30 class for anyone who wants or needs help creating a login for the Rowing Challenge. We have 4 people registered under CFAI already! Can't think of a better way to keep Holiday poundage off!!

You can also post your meters on the board and we will add them to our total!

Sat WOD

Warm up:
1000m Row
50 Ab Mat Sit Ups
30 Back Extensions
(2 rounds)

Front Squat Demo and technique

WOD:
Front Squat
5 - 5 - 5 - 3 - 3 - 3

then....
800m Run as fast as you can

The Day After...

Row your hearts out! 100k this month at www.concept2.com

Warm up:

100 Jump Ropes

200m Waiters Walk - 5 or 10 lb tray

10 KB Swings

(3 Rounds)

WOD:
9 Back Squats (m=135, w=95)

15 Med Ball Chest Passes (m=20, w=14)

500m Row

15 KTE

(3 Rounds)

• Back Squat is with bar low on back and elbows high.
• Chest Pass is similiar to basketball passing into the wall and trying to catch - 2-3ft away from wall
  

Earn your Turkey WOD - Thanksgiving Day - 2008

Eat Me!

Earn Your Turkey WOD

Warm up:
15 Surfer Pop-up
10 Back Extensions
15 Air Squats
10 Push ups
(3 rounds)


Light Hamstring Stretching


WOD:

"Linda" - a.k.a. - 3 bars of death
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Wed - WOD - Nov 26th

Harvey Newton evaluating Kate's form

Warm up:

10 Twisting Lunge Steps

10 Sandbox Good Mornings

20 Ab Mat Sit-ups

15 Shoulder Presses - w/bar only

(3 rounds)

WOD:

11 Decline Push-ups

11 Pressing Snatch Balance - bar only

200m Run

11 GHD Sit-ups

(4 or 5 rounds)

• Snatch Balance done with foot "landing position", chest up and elevated, bar raises off shoulders...only when butt drops down to floor, get hip crease below knee
• Keep body tight, flat, and straight in decline push -ups
• Set position on GHD so that booty hangs off the butt pad - 1"-2"

you can workout ANYWHERE...pullups on the way to the metro...

30 - 20 - 10


Squat Cleans (M=65, W=45)
Pullups (2X for jumping)
KB Swings (lighter than normal)
Burpees