Remembrance Week

In honor of those who have gone before, this week will be a remembrance wod week. Wods will be based on everything ranging from individuals that have graduated to workouts that have left great memories for myself and others in their wake (no I am not bringing back the wod from hell that I am still plagued and teased about). Even though we are only at school on Monday and Tuesday there is still a week worth of programming for you to be able to follow. I will be going out of town for a few of the days off and unable to post, so please check the Sunday week start up post for info on daily wods. If you are feeling beat up, in need of family time, take the remainder of the week off and re-energize for when we get back. Physically the break can be good for your body to heal up and make gains, and mentally sometimes it is just what you need to be able to refocus and come back with a vengeance.

Our newest member Kelly will be done his basics this week and may need a bit of a hand so if you are all planning on coming in for wods please communicate with him via email or use the site to post when you are coming in for wods to try and keep the group together

There is a Wednesday wod posted, but as it is remembrance day, feel free to/or not participate based on your own beliefs. I have chosen to sit on the fence and allow you to make that decision on your own.

I will also keep reminding everyone every day until it occurs about the nutrition seminar by Mike Kesthely on November 17 at 4:00. Check out Mikes Blog in the links section or click the following link http://confessionsofacrossfitcoach.blogspot.com/

Monday

"Kerry"

8 rounds for time of

5 Power Cleans @ 135 guys 95 gals

5 Pull Ups

5 Box Jumps

10 Air Squats

Tuesday (Numerous times)

Squat a Minute

Wednesday (A newbie but a goodie)

Press/Push Press/Push Jerk 8 sets of 1.1.1

3 minutes rest between lifts

Each lift should be done at maximum intensity! Weight should be heavy. Each set consists of 1 rep of all 3 lifts

Thursday (May 5)

A1)Burpee Ladder 1 - ? for time
- Must pause between ladder rounds
- If you cannot finish a round you are done OR you can take a short breather and retry that round starting from a zero number again
- Cannot stop during a round, only in between
B1)AMRAP Dbell Kettle Swings Men @ 50 Women @ 30 (# of reps)
- Stop if form breaks down
- Done if you stop for a breather
C1)Box Jump Breathers (# of rounds)
10reps 10 breathe reps 9 sets
20 reps 10 breathe reps 6 sets
20 reps 5 breather reps until you can’t do anymore

Friday (Only Doug has done Doug)

"Doug"

Need to check the board to make sure it is correct will repost in the morning