Great job

Just a short note on yesterday.  Everyone did a great job at the work outs.  The originals I've had to step up because you have been doing such a great job and I need to keep on challenging you.  The beginner class I can guess what you are probably thinking.  WHAT THE HELL HAVE I GOTTEN MYSELF INTO?  My words of wisdom to you are:  "Keep thinking of your goals, thinking  how much better you will feel and that all this hard work will pay off.  If it was easy everyone would be doing it, so stay positive and believe in yourself.  NOTHING IS IMPOSSIBLE!!!"

In the words of Joe Dirt "Life's a garden, Dig it"

Words to Live By

 Work like you don't need the money.
 Love like you've never been hurt.
 Dance like nobody's watching.
 Sing like nobody's listening.
 Live like it's Heaven on Earth.

Time to bring the THUNDER!!!!

For time:

35 KB Swings / 5 Burpees

30 KB Swings / 10 Burpees

25 KB Swings / 15 Burpees

20 KB Swings / 20 Burpees

15 KB Swings / 25 Burpees

10 KB Swings / 30 Burpees

5 KB Swings / 35 Burpees

OR

Teams of 2:

Complete 75 Hang Squat Snatches for time

Every Minute, on the minute you both complete 5 Burpees till you hit 75

Post time to complete

Rest 10 Minutes, then

“Finisher”

30 KB Swings / 10 GHD Sit-ups

20 KB Swings / 20 GHD Sit-ups

10 KB Swings / 30 GHD Sit-ups

*KB must past above head on every swing (AKA. American Swing)

WOD

4 Rounds

45 sec work, 15 sec rest

1st Sprawl to high pull
2nd 1/2 way turkish get up
3rd 2 hand kettlebell press

one minute rest after all three movements completed

WOD

Warm-up


WOD
1-2-3-4-5-6-7-8-9-8-7-6-5-4-3-2-1

pull-up
push-press (65/96)
push-up

Complete all three movements then move on to next rep.
Scale as needed

Beginner's Class

Beginners will be TUES  and THUR this week.

Stretch and Hydrate

Make sure that you stretch for about half and hour and do light cardio to work the legs.  Also, just a reminder that the new link on the side, give it a look and the girl has done a great job. 

WOD

With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.
The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout's formula for as long as possible.
Don't do more than 60 squats in any round.

In any case, stay moving for at least 12 minutes.  


Scale as necessary

WOD on own

Stretch Warm-up

WOD

10 x 10  (ten sets of ten, scale down if needed)
push-up
sit-up
squat

Tues Night Workout

I have a Wrestling meet tonight @ 6pm.  All who wants to workout can still come up to the room at their times and I will have a workout for you.

WOD

2 min swings
3 min bw squats
2 min sit ups
2 min pushups
2 min plyo lunges
2 min KB thrusters
2 min burpees
2 min KB wall ball


Beginner's 1 round
All other's 2 rounds

Success stories that might encourage you!!!!

http://www.crossfitcentral.com/content/blogsection/19/247/

Say Hello to my little friend

WOD
KB Circuit "30 min lovin"




"Beginners"
KB Familiarization

“Maverick and Goose”

2 Person Team will complete:

800m Relay Run

80 Wall Balls

80 SDHP

80 Box Jumps

800m Relay Run

80 Push-Presses

80 Burpees

80 Sit-ups

800m Relay Run

*** Rules ***

Only 1 person working (or running) at a time

Each exercise must have ALL reps completed before moving on to the next

Beginner's WOD

Sit down orientation

skills intro

small workout

WOD

Open circuit

Happy New Year

WOD

Kotewee Polar Bear Run