2010 European Regional Qualifier (modified)
50 Front Squats
400 M Run
40 Kettlebell Swings
Post time to comments.
Finisher: 100 reps of any combination of the following. You must pick at least 2 and reps can not be lower than 25.
Ring Dips, Box Jumps, GHD's, Back Ext., Wall Balls, or Ring Push ups.
3rd Annual PAINSTORM WEEK STARTS MONDAY!!! ARE YOU READY?
This week you will have the opporunity to test your mind, body, and strength endurance as we push through 5 challenging workouts. No matter your fitness level, if you are new to CF or a veteran, Painstorm will be fun!!! This will make a short AMRAP seem like a piece of cake. Here is how the week will work.
- There will be no strength sessions this week. We will be back to our normal strength schedule next Monday.
- Class time will remain the same (a full hour) but you may go over a little... :) We will do our best to stay w/in our normal schedule. Please advise your trainer if you need to leave early, etc.
- Warm up will take the first 5-10 minutes of class and will be the same routine each day. Trainers will need to start the WOD by at least 5:40am, 11:10am, or 5:40, or 6:40pm and Sat. at 9:10am. This will give you about 40-50 minutes to complete the WOD. If you would like to arrive a few minutes early to get a jump on warm up, etc. Please do so.
- Skill level will be moderate as there will be little 'coaching' time. (No snatches, OHS, etc.) These will be familiar movements but done in a more dramatic design. However, trainers will be availabe as always to assist you.
- Painstorm is *optional*. If you are currently training for an event or simply do not wish to participate, modifications will be given. Please do NOT let this hinder your training schedule!! All trainers will be provided alternatives for those who want them.
- WODs will be posted on Monday-Wednesday. Thursday will still remain a REST day (you may need it). We will resume Friday and finish with our last one on Saturday.
- "So why go through all of this?? What is in it for me?" you ask. There will be some fun incentives to be announced on Saturday. Can you/will you complete all 5? Lets just say, the more the better.
- HAVE FUN!! These are optional for you to include on your charts.
Welcome Erin! Way to nail those Overhead Squats!
Mark your calendar for next weekend as we are making plans for a CF social!! Details to come!!
Posted by: Angie | May 22, 2010 at 07:41 AM