Wednesday, 23 March 2011
News, Announcements, and Special Events:
Times:
Teams of four, 30 minutes to get maximum effort at each station, switch stations every three minutes:
- Book Club: Skipping this week...we will resume next Thursday (31 March) at 6pm. Make your suggestions for the next book to read by leaving a comment or email.
- Movie Night: Rather than sitting down to watch a movie
together, then have a discussion afterward, let's try a new approach:
Get online with Hulu and watch the movies Super Size Me and Fat Head. Then, we'll pick a date for a pot luck get-together to talk about the two movies and their conflicting messages.
- Trainers' meeting: Saturday at 7:30am. Clean review and instruction.
Times:
- 6am
- 9am
- 5pm On Ramp
- 6pm
- 7pm
- 8pm On Ramp
- Metabolic conditioning
- Phospagen
- Oxidative
- Mode
- Weightlifting
- Monostructural
- Body weight / Gymnastics
- Core to extremity dynamic stretch and body movement
- Wrist stretch
- Perfect / Samson / Pigeon stretch
- Scorpion stretch
- Achilles stretch
- Team warm-up
- Tire lift
- Turkish get-up
Teams of four, 30 minutes to get maximum effort at each station, switch stations every three minutes:
- Row for distance (one rower, keep track of total distance rowed)
- Tire lift for reps (team lift, ground to overhead)
- Turkish get-ups for weight (individual weight added to total, each movement must be successfully completed from supine to standing with arm locked out and back to supine with arm locked out)
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