WOD- Max Effort 5

 SATURDAY, DEC 1ST, 2012

You will have approximately 30 minutes to complete the 4 exercises below.  Your goal is to achieve the request repetition maximum (RM) for each exercise, on each arm, before moving onto the next exercise.  It should take you less than 5 sets to achieve the highest weight possible for each RM task.  Record the heaviest weight you used for the requisite RM prescription.

Bottom Up Turkish Getup - 1 RM

Bottom Up Clean and Press- 3 RM

Push Press - 3 RM

2 Hand Swing - 20 RM

Compare to 5/24/12

COME TO OUR SPECIAL 9AM THANKSGIVING KETTLEBELL CLASS

As promised, we got enough people to commit, so the 9am Thurs morning class is on.  For those of you who committed, try to show up 5-10 min early for Yvette.  Anyone who wants to just drop in, even if you didn't respond to this email...go for it. 

The more the merrier! 

We all gotta work off that turkey and pumpkin pie.....

Kettlebell Class Schedule for Thanksgiving Week

Classes for this week will be held normally on Monday, Tues, and Wednesday evening.

Thursday morning at 9am MIGHT happen (refer to my previous email just sent)

Thursday evening, Friday evening, and Saturday morning classes are CANCELED

WOD- Cardio 5

 Saturday, 11/16/12

Descending Ladder ( Record time to completion and weight used)



Turkish Getup - 1 rep each set on each side

Followed by:

1 Arm Snatches - 10, 9, 8,....1 reps

Directions: Start on your back. Use turkish getup to stand up, perform your 10 snatches, then leave the bell up on the 10th snatch. Return to the ground, reversing your turkish getup. Switch sides, repeating the same sequence. When you return to the first side, once you are standing, you will only perform 9 snatches, then go back down to the ground. You will continue in the descending pattern until you end with 1 turkish getup and 1 snatch on each arm.


Compare to 8/10/12

WOD Max Effort 4

 SATURDAY, 11/10/12

Directions:  End with the highest weight possible for the given exercise and repetitions. Spend 3-5 sets getting to that heaviest weight.  Log the weight, and if it is different on the left and right arm.

Windmill - 5RM

Reverse Lunge- 5RM

Lateral Lunge- 5RM

1 Arm Swing - 10RM

Compare to 8/3/12

WOD: Cardio 2

Saturday, 11/3/12


20 Minute AMRAP ( as many reps as possible) using an Ascending Ladder for Repetitions.

Directions: Perform the exercises in the order they are given. Perform each repetition on the right and left side before moving onto the next exercise. Once the 20 min time limit starts, you will perform 1 rep of each exercise on each arm. You will then repeat the order using 2 reps on each arm, followed by 3,4,5,6.....Keep moving until your time runs out, at which point, you will log the highest repetition (or round) you made it to, plus any partial rounds.

Windmill
Snatch
Thrusters
1 Arm Swing

Compare to 6/29/12