Group: 3 in 3
Push-ups
Jumping Jacks
Russian Twists
Strength: Bar Hang for time
WoD: 21 – 18 – 15 – 12 – 9 – 6 – 3
EMOM: 10 DUs (25 Singles) starting with the first minute
Pass Throughs (https://www.youtube.com/watch?v=TET1qi9ivUI (starts at demo of starts at 1:30 and runs for about a minute))
Grasshoppers (L + R = 1)
MOB: Lax Shoulders Big time
Coach’s Tip: Use stacks of weights to create parallets 12” high for now. That’s 3 45#, 5 25#, 6 15#, or 9 10# plates.
Team, this entire week looks to be ptrtey hot. I know we all try to use common sense, but just a reminder to use caution when doing these baselines. Make sure you are well hydrated (think at least half your body weight in ounces each day). Also drink plenty of electrolytes, not Gatorade. Try the Nuun tablets that CFD sells in the retail section. They are low in sugar and will help make sure you are staying on top. Run during the cool parts of the day. Also, Sunday morning I am planning on doing an early 10k. I will have the course marked so all are welcome. I’m planning on launching from Belmont and the lake, but will let you know more later in the week.
Anyone interested in clpioetmng either their CFE baseline 5k or 10k runs or anyone curious to find out how much faster you have become after all your hard work at CFD come out tomorrow morning and try your hand. Tomorrow morning, Sunday July 8, 2012 come meet me at Belmont and the Lake Path at 7:00 a.m. sharp. We’ll meet there for a short warm up followed by a 5k and 10k for time as a group. Dont worry about your pace, just come and run. If you have a watch with a stopwatch function, bring it. We’ll be done just in time for everyone to hit up the Kettlebell WOD followed by a nice stretch in Cara’s Yoga class!See you tomorrow!