Tuesday 7, April 2009

Strength today - little different than our normal pattern.

Back squats

5-5-5-5-5

Over head squats

3-3-3-3-3

So, with this workout you want to hit your back squats heavy, but not to the point of failure/fatigue. Save a little in the tank for your over head squats - these are a good form lift, so go light enough to make sure your depth is right, and shoulders locked tight.

Tabata is coach's choice :0)

Monday 6, April 2009

GOOD MONDAY to you all!!!!

"Nicole"

AMRAP in 20 minutes

400m run
Max reps of pull ups (meaning every time your drop you run - jumping pull ups - every time you stop YOU RUN)

Score = how many 400's and pull ups you do in 20 minutes.

Sunday 5, April 2009

SUCK DAY

make up a WOD, skills work - your choice.

Saturday 4, April 2009

Let's start the weekend off with a nice double movement metcon.

10x (last time we did this it was 12 times) :) see I take it easy on you guys.

1 min row for meters
1 min push ups for reps

Your score will be the combined total of both movements for the full 20 minutes.

Friday 3, April 2009

Happy Friday - happy Paleo Pizza day!!!!

Today's WOD should be a good one to get your shoulders burning, your heart rate up and your tummy ready for some grubbing!!!

3x

5 strict press
10 push press
15 split press
800 m run
weight is 42.5kg - if this seems to light for you bump it up, just make sure you can finish the rotation!

See you all in the box - oh, and Jay I am working on your comment box!

FRIDAY REMINDER - PALEO PIZZA NIGHT

JUST A REMINDER TOMORROW NIGHT IS

PALEO PIZZA NIGHT AT THE BBCF!!!!

COME ONE COME ALL BRING YOUR FRIENDS, FAMILY, ENJOY THE 6:00PM WOD, AND BRING YOUR FAVORITE PALEO PIZZA OR DISH!!!

YAY LOVING LIFE IN THE BBCF!

Thursday 2, April 2009

Classic WOD today

"Diane"

21-15-9

Deadlifts - 102.5kg
Handstand Push-up

Woooowoooo!

Check out the link below regarding Paleo - yay for us!

http://www.proteinpower.com/drmike/saturated-fat/rapid-health-improvements-with-a-paleolithic-diet/