These are the new class times that will be in effect starting Monday, March 15th.  If you have any questions please email me.

Monday Thru Friday
6:30am to 7:30am
9:30am to 10:30am
11:30am to 12:30pm

5:30pm to 6:30pm
6:30pm to 7:30pm

Remember, you are expected to show up at the start of the class time.  The first 15 minutes will be dedicated to a prescribed warm up then there will be a brief explanation of the wod and then the workout.  Depending upon how long the wod is that will determine how much time is left before the hour is up if you want to do anything else afterwards.

Trust me things will run much smoother with the class times.

Workout:

max reps push ups
run 200 meters
21 kettlbell swings

5 rounds with 2 minutes rest between.

I figured what better way to end the challenge than to throw a party!  So on Friday March 19th let’s do that.  Were gonna have a party at Cafe Testarossa at 8pm so keep the date open.

If anyone is interested in taking their body fat by way of Hydrostatic Body composition (that’s the dip in the tub way) Scott and Lori Arnel have someone that can do it for $75.  If you want to do it let me know and we can put a group together.

I’ll post the new hours Tomorrow, they will start on Monday the 15th.

Workout:

“Fran”

21-15-9
Thruster
Pull up

So Let’s be careful.

Next issue, do to the amount of members in the gym now sometimes it can get a little hectic because of our “open gym” policy.  It’s difficult to teach a class when there are members walking in and out during a “Wod”.  There needs to be more structure in the gym to assure the most effective way for me to teach and run the wod’s.  So this week I will be announcing specific class times.  This new class time structure will benefit everyone.  Here’s how it will work.
The first 15 minutes of the class will be dedicated to a “warm up” that I will prescribe.  It will be the same warm up everyday and I will go through it and teach everyone so you can do it on your own when the class starts.
After the 15 minutes is up I will go through the workout exercise by exercise and make sure that everyone knows exactly how to do it.  As I go through each exercise we will have a short run through on how to perform them.  After everyone is comfortable with what we are doing we will start the workout.
Everyone is expected to show up on time for the class they are attending.
This new format will help everyone, I guarantee it.  There will be much more structure to our classes and I will be able to spend much more time teaching everyone that needs help with the movements.  The workouts will run much smoother and with much less chaos, you will know exactly when you will start and exactly when you will be done.  This is to help you not hurt you so go with it.

Now to the new gym I was talking about.  Just so you all know I have been searching for a new place for us to kill ourselves at.  I have some places in mind and just trying to iron out some things as to which one will be the best for all of us.  The new place will be much bigger with bathrooms and showers and that “child’s pen” i was talking about.  It will be a much better environment for us to train in and I have you all in mind when I am doing my search.  So I will keep you updated on to what is happening and when we will be moving.

Workout:

Part I:

Bench Press
5 sets of BW bench till failure
rest as needed between sets

Part II:

5 Rounds for time
Run 400/ Row 500

5 rounds

200 meter run
7 squat snatch
20 push ups

2 minute rest between rounds

5 Rounds
20 Box Jumps 24″
20 Pull ups
20 Burpees
20 Kettlebell Swings
20 Lunges

Push Jerk/Split Jerk
1-1-1-1-1

Push Press/Sumo Deadlift High Pull
20 sec on/ 10 sec off
8 rounds each exercise

3 rounds
Row 250 meters (rest equal amount of work time)
Row 500 meters (rest equal amount of work time)
Row 700 meters (rest equal amount of work time)

21-15-9
Hang Squat Clean
Burpee
Box Jump 20in.
Once again practice good form and range of motion.  Try to really get your elbows up in the rack postion, and get down low in the squat clean.  Be aware of your pulling and receiving stance as well.
Be sure to hit the ground on every burpee and make sure you get some air under your feet at the top.
Box Jumps call for full hip extension at the top so do it.

Yesterday was Pooh’s Birthday, he turned 43 in human years.  I’m not sure what that is in bear years, I think like 1,000 years old but we’ll use 43 for the wod.  Happy Birthday Pooh!  Oh and here is Pooh with his hair extensions and his cousin.

Don’t know if you ever saw the movie “Be Cool” but if you did doesn’t Pooh look like the Russian dude that got shot with his new hair?

Workout:

We’ll call this one the “Pooh Booh”

43 Pull ups
43 Push ups
43 Flutter Kicks (4 count)
43 Squats

Rest 3 minutes

43 Pull ups
43 Push ups
43 Flutter kicks (4 count)
43  Squats

Rest 3 minutes

43 Power Clean and Jerk (95lb/55lb)

Score is total time.

Ok now let’s talk a little about Full Range of Motion.  We are all adults so we know exactly what I am talking about.  Please follow full range of motion on the gymnastics portion of the wod.  Don’t be concerned with the time.  Be concerned with the form and full range of motion.  This is what i expect.  Pull ups are chin over the bar to full arm extension.  Push ups are chest and hips to the floor and extended elbows at the top (you know how when you rest in the push  up at the top, well that’s full elbow extension).  Sit ups are shoulder blades to the floor and touch your toes at the top.  Squats are all the way down to hips below the knees at the bottom and full hip extension at the top ( just like when you rest in a standing position, that is full hip extension so stand all the way up at the top.

Workout:

“Murph”
1 mile run (outside)
100 pull ups
200 Push ups
300 Squats
1 mile run (outside)

Do it!!!