Monday, 04 April 2011
News, Announcements, and Special Events:
Times:
Group effort: every one completes each movement together. Ten minutes:
Five rounds for time.
Partners: Alternate each rep between partners. If both partners cannot complete each task individually, assist each other in completing each rep:
- Congratulations to our new members who have just completed the On Ramp program! Becky, Cori, Paula, Mike, Jenny, Marcia, Troy and Nicole. What a great group to work with...looking forward to having you at the regular group sessions!
- Book Club / Movie Night: At 6pm this Thursday, April 7th, we will discuss Super Size Me and Fat Head, so be sure to get online and watch them both. This is a pot-luck meeting, so please plan on eating your dinner here at the gym and bring a paleo-style dish to share. Get online with Hulu and watch the movies Super Size Me and Fat Head.
- Trainers' meeting: Saturday at 7:30am.
Times:
- 6am
- 9am
- 6pm
- 7pm
Today's focus:
- Bodyweight / Gymnastics
Warm-up:
- DS/BM
- Wrists
- P/S/P
- Achilles
- Double-unders (5 minutes)
- Walking pull-ups (5 minutes)
- Roll-up
- Kip-up
Group effort: every one completes each movement together. Ten minutes:
- Burpee (start in low plank position, push-up with hand release three times then jump up and complete quick feet tap x10, then down to low plank again) WAIT
- Bear crawl WAIT
- Sit-thru to high crab position then complete ten sit-ups (knees out, feet pulled in tight, hands low), then back to high crab position WAIT
- Crab walk then kip-up or roll-up to standing, then return to low plank WAIT
- Repeat
Five rounds for time.
Partners: Alternate each rep between partners. If both partners cannot complete each task individually, assist each other in completing each rep:
- Pull-up x5 (dead-hang with no bands, hold in bent arm hang with chin over bar)
- Push-up x10 (hand release, hold in plank with chest one inch from ground)
- Squat x15 (hold bottom position)
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