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15 Aug
by: Published in Uncategorized

Team WOD 1: For time:

50 Burpees (1 at a time)
50 Pull Ups (5 reps at a time)
50 Box Jumps (24/20) (5 reps at a time)
100 Wall Balls (14/10) (10 at a time)
200 Double Unders (20 at a time)
100 KBS (20/12) (10 at a time)
50 Box Jumps (24/20) (5 reps at a time)
50 Pull Ups (5 reps at a time)
50 Burpees (1 rep at a time)

==

It’s Saturday…

I’m feeling risky today.  Maybe it’s the aging that’s making me throw my cares to the wind, but I can just feel it.  I bet you that you will be seeing some new classes and new coaches (same coaches…just a different rotation) coming up in September.  I bet you that there will be some great things coming a the gym starting this October and in early November.  I feel like such a loose cannon now!!!  I will even bet you all that tomorrow is going to be Sunday,

Danger is my middle name,

CG

==

 

14 Aug
by: Published in Uncategorized

Pre WOD:

Top of the Toes to Bar Hold
Straight Leg Raise Hold
Handstand Hold

WOD 1: August Baseline 2012: For time:

25 Back Squats (95/65)
25 Front Squats (95/65)
20 Back Squats (95/65)
20 Front Squats (95/65)
15 Back Squats (95/65)
15 Front Squats (95/65)
10 Back Squats (95/65)
10 Front Squats (95/65)
5 Back Squats (95/65)
5 Front Squats (95/65)

5 Burpee penalty every time the bar is put down

Last done April 14, 2014

WOD 2: August Baseline 2014: For time:

4 Back Rack Lunges (95/65)
4 Overhead Squats (95/65)
8 Back Rack Lunges (95/65)
8 Overhead Squats (95/65)
12 Back Rack Lunges (95/65)
12 Overhead Squats (95/65)
16 Back Rack Lunges (95/65)
16 Overhead Squats (95/65)
20 Back Rack Lunges (95/65)
20 Overhead Squats (95/65)

5 Burpee penalty every time the bar is put down

Last done April 14, 2014

==

Miss me?…

If you have yet to do the August Baseline, then today will be a treat!  If you have done it and you are re-testing, then today will be a treat!  If you realized that the last sentence is full of bologna (pronounced bohlonee), then today will be the reason you walk a little funny all weekend.  The good news is that after today we will not be seeing this workout until April 2015.

And who knows when that is going to happen,

CG

==

13 Aug
by: Published in Uncategorized

Pre WOD:

Side Plank
KB Overhead Squats
Hollow Hold
1:00 Bottom of the Squat Hold

WOD 1: For time:

400M Run
30 Hanging Knee Raises

Rest 1 minutes

400M Run
20 Hanging Knee Raises

Rest 1 minutes

400M Run
10 Hanging Knee Raises

WOD 2: For time:

400M Run
30 Toes to Bar

Rest 1 minutes

400M Run
20 Toes to Bar

Rest 1 minutes

400M Run
10 Toes to Bar

==

Next on the list of things I wanted to address…

CFM…AKA Custom Fit Meals.  If you have already set your set up for these delivered meals, then you know what’s up and are enjoying the benefits of this service.  With coolers for storing meals at the Columbus location and at the St. James location, getting your meals is getting even easier.  If you have been curious about the service and would like more information click here.  Create an account, set up your menu and make your order, pick up on the days listed, heat and enjoy.

The only thing missing is baby-bird style feedings,

CG
==

 

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