Pre WOD
Find 1 RM Overhead Squat
The Pre WOD went well, I think Blake was at or over 200lbs, Paul was close to 200lbs, and Bree and Julie were crushing the form. Good job guys!!
Workout of the day
There were two teams this morning:
“Amelia’s Angels”
Definition: An angel is pretty much defined as a messenger with wings.
Ryan
Bree
Paul
Amelia
“Julie’s Juggernauts”
Definition: A juggernaut is a term used to describe a literal or metaphorical force regarded as unstoppable. It is often applied to a large machine or collectively to a team or group of people working together, and often bears association with crushing or being physically destructive.
Nick
Blake
Julie
Scott
Amelia, from Elements (Thad’s Mom), came in to learn the movements she missed at last night’s class; the Overhead Squat, Push Jerk and Med Ball Clean. When she finished mastering these movements, I asked her if she’d like to work out with the group or do the workout from the Elements Class. She asked me what was involved with last night’s workout and I showed her a burpee; she opted for the group workout. Then, when I began transporting boxes, med balls, kettle bells, and dumbbells to the parking lot and said the workout would involve a relay, Amelia came to me and started backpedaling. She now wanted to do the workout from Elements…
I wouldn’t allow this second guessing, so I told her that she was locked in as the captain of one of the teams and we’d scale the movements as much as necessary. She stepped up to the plate and hit a grand slam as a true leader… Heart of a champion, Amelia, that’s all I can say.
The workout went like this.
There were four stations:
Run the length of the parking lot with a Medicine Ball, do 5 Med ball Cleans and then run back.
Box Jump
Kettle Bell Swing
DB Push Press
It was a relay and the medicine ball was the baton. When the runner returned with the med ball, he/she would hand it off to the box jumper, the KB swinger would become the box jumper, the push presser would become the KB swinger and the runner would become the push presser.
The prescription was for 3 rounds, but as we approached the end of the third round, I called for 5 rounds because I didn’t want people to feel short changed. Amelia’s Angels, being the angels that they are, were clearly in the lead at that time, hence the wings. They finished their three rounds and took nearly one minute to decide if I was serious about the five rounds or not. I think they just needed a break because flying is tough on the CR endurance, no? Anyway, I believe it was Amelia who made the decision to complete two more rounds, remember what I said about the heart of a champion?
So, we ended up completing 5 rounds. The Angels won, hence the wings, with a time just under 19 minutes. The juggernauts came in just over 19 minutes, with no break, but this was understandable because juggernauts are unstoppable, they don’t like to stop, hence the no break, besides, being physically destructive is much more work than flying…
Post WOD
100 Ab Mat Sit-Ups
1 hang and stretch from the pull-up bar as long as possible
I'd like to thank Chase and Aia/Aya(sp?) for running the stopwatches today. Because the workout was outside, we couldn't depend on the big clock and needed two outstanding individuals to time the workout, Chase and his sister filled those roles. How outstanding you ask? Aya is the only person I've ever met who, when asked to do three burpees, does fifteen!
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