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General Fitness 02.17.15

16
Feb

General Fitness 02.17.15

Schedule Update. No Olympic Lifting Class this Thursday at 5:30 pm.

We now have 38 members signed up, can we get to 50 by the end of this week? Don’t miss out !! The 2015 season begins with the worldwide Open competition. (Click here).

With the OPEN starting Thursday the 26th, and our goal of having over 50 members participate.  We will be needing a lot of help judging. If you take this course and help us judge,we will reimburse you the $10.(bring your certificate).  For those of you that struggle with the names of different movements this course is highly recommended. It’s only $10 and you gain a lot of knowledge and if you help us Judge we will reimburse you the $10!! Sounds like a good deal to me:).  (click here) to take the judges course.

Prep Work
2X50′ Inch worm push up
2X50′ Broad jump

WOD
3-6 Rds for individual times
10 Burpees
10 Box jump overs 24/20
10 Wall Balls
Rest as needed between sets (These should be sprints, and yes your legs will be tired).
The 3-6 range allows you to move at a fast pace but also at an amount of volume that you as an individual can handle. If after 3 sets your are dead tired because you moved as fast as you can that is fine. If you can maintain the same times for 6 sets then more power to you.

Then
2K Row for time
Be aggressive with this as a whole, start out a little slower than you feel like you should then kick it up as your nerves settle.

ACC Work
2 Min working on T-spine wall press
If mobility is good to go grab a pvc pipe or a 15lb bar and complete
3X5 Sotts press

Cool Down
Mobility
Post results

7 Responses

  1. BG

    I didn’t even know what today is…..
    Good pre work. Need to loosen up the legs.

    WOD:
    10 Burpees
    10 Box Jumps
    10 Dirty Wall Balls ( dirty meaning I don’t like them )
    Rounda By Time
    1:15
    1:20
    1:19
    1:24
    1:33
    1:33
    Wall Balls Slowed Me Down.

    OT: Row- 1000 Meters Back was getting right.
    Ran 800 Meters.

    Over all Good Morning

  2. Jim

    Good warmup today, the blood was flowing pretty good after this.
    The WOD looked fairly manageable on the board. I thought I did well on the 1st round till I looked at my time 1:33, then it went 1:50, 1:50, 1:53.
    The 2000m row at the end was a twist after being spent from the WOD, did it in 8:55. My best time for this is just under 8 mins. when fresh.

  3. Brad L.

    WOD: I only did 4 rounds. The first 2 rounds went pretty good – 1:28, 1:35. The last 2 rounds went a little slower – 1:53, 1:58.

    2000M row was just under 9 minutes. My lower back was pretty tight from the WOD.

  4. Teressa

    WOD: 1:23, 1:26, 1:28, 1:26
    Rested about 90s in between, I always biff it when doing anything with boxes so thought I would stop while I was ahead. I haven’t done a ton of box jump overs so Marcos and Joe shared their techniques on how they do them quickly. These were fun to play around with!

    2000k row: 8:33

    Did the Sotts press with 15# bar, I love doing new accessory work/stretches, this was a good one! Could really feel it between my shoulder blades.

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