Professional Development Day WOD
Brief warm-up...on your own..
For Time:
15 Push Press (135# / 95#)
then...
100 Burpees + EMOM 2 Snatches
then...
15 Push Press
* Use the same weight for all exercises!
** the EMOM only applies while aquiring the 100 burpees
***start the 2 snatches at the top of the minute only :00 (so if you finish your 15 PP @ 1:12, you have :48s to get some burpees in before you have to perform 2 snatches)
El Tigre ~ 15:46
Feidt ~ (115#) 18:20
Syd ~ (95#) 17:07 (first WOD in a while!!!)
Kate ~ (65#) 17:36
Des ~ (65#) ??
Val ~ (95# for 5 Rnds...then moved to 75#) ??
STAN ~ (75#) 13:30
tb ~ 13:31
What would life be if we had no courage to attempt ANYthing?
Friday, November 9, 2012
Wednesday, November 7, 2012
IT'S OVER...
Political Season is OVER...FINALLY
WOD's will now be performed not by women or mens standards but by which tax bracket you are in...Fortunatly, we are all teachers so we are probablly in the same one...
Warm-Up ~ 3 Rnds:
5 Squats (increase wt as you like)
5 Box Jumps (24"/20")
10 Pull Ups
For Time:
400m Run (4 Stair Laps)
100 D/U (300 singles)
80 Swings (55#/35#)
100 Air Squats
60 Push Ups (chest to floor)
100 D/U (300 singles)
40 Abmat Sit Ups
100 Lunge Steps
20 Burpees
Val ~ 29:54
Des ~ 31:44
Kate ~ 29:00 (singles)
Feidt ~ 31:39 (did 60 V-Up sit ups & he voted for Romney by accident as well!!!)
Simon ~ 31:09 (combo of singles & D/U)
STAN ~ 28:13 (singles)
tb ~ 29:29
WOD's will now be performed not by women or mens standards but by which tax bracket you are in...Fortunatly, we are all teachers so we are probablly in the same one...
Warm-Up ~ 3 Rnds:
5 Squats (increase wt as you like)
5 Box Jumps (24"/20")
10 Pull Ups
For Time:
400m Run (4 Stair Laps)
100 D/U (300 singles)
80 Swings (55#/35#)
100 Air Squats
60 Push Ups (chest to floor)
100 D/U (300 singles)
40 Abmat Sit Ups
100 Lunge Steps
20 Burpees
Val ~ 29:54
Des ~ 31:44
Kate ~ 29:00 (singles)
Feidt ~ 31:39 (did 60 V-Up sit ups & he voted for Romney by accident as well!!!)
Simon ~ 31:09 (combo of singles & D/U)
STAN ~ 28:13 (singles)
tb ~ 29:29
Tuesday, November 6, 2012
hi
Persistance
400m Run (Stairs Runs due to BB practice)
Mobility (hips & shoulders)
5 Rnds (untimed...but move)
15 Push Press (men=75-95 / women=45-65)
20 Dips
25m OH Plate Lunges(45#/25#)
AMANDA
9-7-5
Muscle Ups
Snatch (135#/95#)
OR
Dead Hang Pull Ups
Snatch (95/65)
Burpee
100 Sit Ups
100 Good Morning Darlings (see video 1:47)
Val ~ 60# & purple band / 50 sit ups + 100 GMD
Desi ~ 50# & purple band / 50 sit ups + 100 GMD
STAN ~ 55# & purple band / 100 sit ups + 100 GMD
tb ~ 80# / 50 sit ups + 100 GMD + 50 Sit Ups
No AMANDA...slight overestimate on time and sapping of strength...100 dips along with OH plate anything will take-out the triceps...
May attempt to finish this after school...
Mobility (hips & shoulders)
5 Rnds (untimed...but move)
15 Push Press (men=75-95 / women=45-65)
20 Dips
25m OH Plate Lunges(45#/25#)
AMANDA
9-7-5
Muscle Ups
Snatch (135#/95#)
OR
Dead Hang Pull Ups
Snatch (95/65)
Burpee
100 Sit Ups
100 Good Morning Darlings (see video 1:47)
Val ~ 60# & purple band / 50 sit ups + 100 GMD
Desi ~ 50# & purple band / 50 sit ups + 100 GMD
STAN ~ 55# & purple band / 100 sit ups + 100 GMD
tb ~ 80# / 50 sit ups + 100 GMD + 50 Sit Ups
No AMANDA...slight overestimate on time and sapping of strength...100 dips along with OH plate anything will take-out the triceps...
May attempt to finish this after school...
Monday, November 5, 2012
Tuff Stuff
Today was the first day of the Winter season...
Basketball Starts...Hockey Starts...Power Club Starts...
Winter season sports will get into full swing...Time moves on...
Are you getting better or worse...do you have a plan...goals...where are you headed?
Death in December is coming...YOU WILL PARTICIPATE!!!
Dec. 15th (Saturday)...Let's get as many people as we can to DO THIS!!!
Todays WOD ~
Warm-Up on your own ~ 3-5 Minutes
Complete This:
50 Squats (choose a weight) Men = 95-135 / Women = 65-95
75 BB Jump Squats (Jumping Air Squats w/ bar) (45#/35#)
800m OH Plate Carry (45#/25#)
Then...
For Time:
30 Burpee Box Jumps (24"/20")
30 T2B
30 Push Jerks (135#/95#)
800m Run
Des ~ 65# / 20:46 (K2E/65#)
Maloney ~ 65# / 14:30 (K2E/65#)
Val ~ 95# / Time to goto work...was on Push Jerks using 95#...awsome
Feidt ~ 135# / 18:22
Simon ~ 95# / 18:51 (95#)
STAN ~ XX / 15:25 (20"/95#)
Biba ~ 135# / 23:15
tb ~ 135# / 16:44
Very Nice...More work tomorrow!
Basketball Starts...Hockey Starts...Power Club Starts...
Winter season sports will get into full swing...Time moves on...
Are you getting better or worse...do you have a plan...goals...where are you headed?
Death in December is coming...YOU WILL PARTICIPATE!!!
Dec. 15th (Saturday)...Let's get as many people as we can to DO THIS!!!
Todays WOD ~
Warm-Up on your own ~ 3-5 Minutes
Complete This:
50 Squats (choose a weight) Men = 95-135 / Women = 65-95
75 BB Jump Squats (Jumping Air Squats w/ bar) (45#/35#)
800m OH Plate Carry (45#/25#)
Then...
For Time:
30 Burpee Box Jumps (24"/20")
30 T2B
30 Push Jerks (135#/95#)
800m Run
Des ~ 65# / 20:46 (K2E/65#)
Maloney ~ 65# / 14:30 (K2E/65#)
Val ~ 95# / Time to goto work...was on Push Jerks using 95#...awsome
Feidt ~ 135# / 18:22
Simon ~ 95# / 18:51 (95#)
STAN ~ XX / 15:25 (20"/95#)
Biba ~ 135# / 23:15
tb ~ 135# / 16:44
Very Nice...More work tomorrow!
Friday, November 2, 2012
Jacob's Day
That's right.
He got his day....
And we openly welcomed his preparations for this morning.
When you arrive with what you would like to do. You have thought about it well in advance, outlining what you are doing and have planned not just for yourself, but for others!
GO TEAM JACOB!
20min AMRAP
5 Burpees
10 K2E
15 Swings 55/35
Everyone did great:
9.5 was a number thrown around for des and feidt...
Jacob miscounted and was definitely ahead.
Who knows where the rest of us were... and 1 round of the workout was running to the car and getting the keys for us to have music: LONGEST 5min of SILENCE ever!!!!
Happy Friday!
He got his day....
And we openly welcomed his preparations for this morning.
When you arrive with what you would like to do. You have thought about it well in advance, outlining what you are doing and have planned not just for yourself, but for others!
GO TEAM JACOB!
20min AMRAP
5 Burpees
10 K2E
15 Swings 55/35
Everyone did great:
9.5 was a number thrown around for des and feidt...
Jacob miscounted and was definitely ahead.
Who knows where the rest of us were... and 1 round of the workout was running to the car and getting the keys for us to have music: LONGEST 5min of SILENCE ever!!!!
Happy Friday!
Thursday, November 1, 2012
ThursdayS
Magic happens on Thursdays:
The options are endless:
sleep in. stretch. do the WOD you didn't this week.
shower and shave in a fashion that hasn't happened since maybe Sunday because as soon as the AM workout is done during the week you quick wash and get to where you need to be: Work.
you catch up... on something you just need to get off your chest but can't bring it out on a 'real' workout AM because you would be the 'time sucker' and that isn't cool.
laugh. seriously take some time to not be serious, to just be.. be with those you that make you laugh.
Pretend to make the time move slower than every other day in the work week.
Finalize whatever you were trying to make happen for the weekend.
Persuade another on something awesome.. because everyone should do something really Awesome once a month!.. I want this for everyone I am around ALL the time.
Possibly overwhelming at times but I really can't help myself: Awesome things make life fun.
MOvember began today.
This is the current equivalent to awesome this month: WHY?
Because it is simple. easy. and is happening world-wide.
There were men today that shaved for the first time in over a DECADE!...
I loved the emails that came my way about this month: nothing but fun and happy, good juju!
So that's what Thursday are for me: Exactly what we make them into....
The options are endless:
sleep in. stretch. do the WOD you didn't this week.
shower and shave in a fashion that hasn't happened since maybe Sunday because as soon as the AM workout is done during the week you quick wash and get to where you need to be: Work.
you catch up... on something you just need to get off your chest but can't bring it out on a 'real' workout AM because you would be the 'time sucker' and that isn't cool.
laugh. seriously take some time to not be serious, to just be.. be with those you that make you laugh.
Pretend to make the time move slower than every other day in the work week.
Finalize whatever you were trying to make happen for the weekend.
Persuade another on something awesome.. because everyone should do something really Awesome once a month!.. I want this for everyone I am around ALL the time.
Possibly overwhelming at times but I really can't help myself: Awesome things make life fun.
MOvember began today.
This is the current equivalent to awesome this month: WHY?
Because it is simple. easy. and is happening world-wide.
There were men today that shaved for the first time in over a DECADE!...
I loved the emails that came my way about this month: nothing but fun and happy, good juju!
So that's what Thursday are for me: Exactly what we make them into....
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