Sat 4 Aug 2012
NEW Schedule Reminder.. Starting on Monday
Posted by AllisonNYC under Skills and Drills, WOD
[7] Comments
WOD:
Run 800m
Row 1K
Run 600
Row 750m
Run 400m
Row 500m
Run 200m
Row 250m
__________
Cash Out:
Roll Out / Stretch
__________
All life demands struggle. Those who have everything given to them become lazy, selfish, and insensitive to the real values of life. The very striving and hard work that we so constantly try to avoid is the major building block in the person we are today.
- Ralph Ransom
Mon – 6am, 7am, 9am, 12pm, 4:30pm, 5:30pm, 6:30pm, 7:30pm, 8:30pm
Tues – 6am, 7am, 10am, 4:30pm, 5:30pm, 6:30pm, 7:30pm, 8:30pm
Wed – 6am, 7am, 9am, 12pm, 4:30pm, 5:30pm, 6:30pm, 7:30pm, 8:30pm
Thurs – 6am, 7am, 10am, 4:00pm(Kids), 4:30pm, 5:30pm, 6:30pm, 7:30pm, 8:30pm
Fri – 6am, 7am, 9am, 12pm, 4:30pm, 5:30pm, 6:30pm
Sat – Same as current
Sun – 9am (free Trial), 10am (WOD), 11:00-12:30pm (Open Gym)
** New Additions are in Red
7 Responses to “ NEW Schedule Reminder.. Starting on Monday ”
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3 mi run on tmill: 21:12
Then 4 rounds of 30 sec each:
Alternating jump lunges
Pushups
Kb swings (1 pood)
Ab mat situps
Mobility & OHS.
PP: 5×5 @ 70lbs
3 sets of 10 windmills on each side @12kg
Was glad I could make it by today. Took advantage of the opportunity for sure. Thank Brendan for letting me do my thing in the back during the newbie class etc.
5×5 Back Squat @ 185, added a double @ 205 at the end
With a 25lb pack, 1 rope climb on the minute every minute for 20 minutes.
21-15-9 GHD sit ups, in between every set bear crawl to other side of gym, 20 tire flips, then bear crawl back to GHD’s: 9:35
3 rounds: 1 minute max push ups, 1 minute rest
Round 1: 67
Round 2: 42
Round 3: 34
10 min amrap
5 knee pushups
10 squats
15 situps
20 dus (did them every other)
4 rds + 4 squats
Level I Cert Day 2. Observations: CF Virtuosity is a pretty cool facility. The coaching was exceptional (special shout out to Austin Malleolo who was especially attentive to folks.) On the scary side, I would not want to be trained by 85% of the people in that class. I really want to work on becoming a better teacher, and by teaching hopefully getting better myself. Crossing my fingers that I passed that test.
P.S. – I was definitely better coached prior to the cert than anyone in there, so big thanks to current CFM trainers.
10 rds:
10 ring pushups
10 abmat situps
10 kbs @ 1pd
10 air squats (deep, not for pure speed)
20:45