twenty eleven

welcome to the new year. we are officially starting the year tomorrow (monday) with a couple changes to how the classes are going to be run. 

FIRST: be on time. in an effort to make everything run more efficiently, especially with larger classes, you need to be in the box by 5 after. Each class will start the warm-up at 5 minutes after the hour. if you are late you will incur a 20 burpee penalty on top of the warm-up you now have to run through quickly on your own. 

SECOND: each warm-up will be done with as a group. by done as a group i mean done together. the trainer/coach will run through the warm-up with the class. if you need some extra time for extra warming up or mobility work, you'll have a few minutes after the warm-up to do so. OR, you can get to class a little early and knock it out then. 

THIRD: the "CAN'T RULE" is back. if you say "can't" you get to do 5 burpees on the spot. remember, we can do anything if we believe we can. NO NEGATIVITY IN THE BOX. 

 

Warm-up:

ROM Drills: 10 each: shoulder circles, elbow circles, bow and bends, leg swings, lunge w/ twist, trunk rotation, iron cross

4x5 dead hang pull-ups

1x Barbell Complex @ 65#/45# - 5 each: Deadlift + Hang Clean + Front Squat + PushPress + Back Squat (looks like: 5 DL's then 5 hang cleans, etc. DON'T put the bar down until you're done with the squats)

 

WOD: 

100 push-ups

THEN:

10-9-8-7-6-5-4-3-2-1

KB Swings @ 53#/35#

Burpees

THEN:

100 sit-ups

 

BEGINNER/NEWBIE: 

35 push-ups

THEN:

10-8-6-4-2

KB Swings

Burpees

THEN:

35 sit-ups

 

we're starting the year off right. this is a good conditioning WOD. it should gas you if you do it right. don't half-ass this or "game" it, go at it from the start.

standards for the push-ups are chest to ground, NO hand release. 

 

post times and thoughts to comments. 

Comments

[Sprague]

i ws on time and did the warm up thank you. but my shoulder decided the planned wod was not happening. this may be a longer road than im willing to take to rehab this ac sprain.

3 rds
3 min row / 3 min rest
30 abmats during rest
looked like this
805m
754m
744m
i was shot