Athletes,
Today we bring our 10 week program to closure.  Through this process you have made adjustments to your nutrition routine, your movement activities/exercise regime and hopefully made progress towards accomplishing your goals.

Today we recollect your data, which will be sent to you privately and we re-test your level of fitness.

Repeat WOD from July 20th & August 11th

• — Compares results here: 7/20/14 – Week 1
• — Comparative results from mid program retest – Week 4

Warm-Up

2 rds of the following

200m run

Then 10 reps of the following:

• 10 – arm cirlces
• 10 – frankenstein kicks
• 10 – sit-ups
• 10 – walking lunges

WORKOUT (WOD) 

AMRAP-10 

• 10 – Push-ups
• 10 – Sit-ups
• 10 – air squats

Results from Week 1, Week 4 and Week 10 Re-Test of Fitness

Team,

It’s hard to believe that 10 weeks have past and you all have made amazing strides in your fitness and health indicators.  As you leave this program, just keep going.  Embrace the changes you’ve made in your nutrition and your movement or exercise program as adjustments to your lifestyle.  These changes will keep you healthy, fit, & active.

• When you get tired…. Keep Going!
• When you have a lot of work to do for your job…. Keep Going!
• When you feel like you want to stay in the bed…. Keep Going!
• When you don’t want to prep your meals… Keep Going! 
• Unless you die… Keep Going! (and remember the first rule is “don’t die”) 

“Discipline is the bridge between goals and accomplishments” 

Warm – Up 

• 400m Run or 50 Double Unders or 100 Fast Singles

Then complete

3 rds of the following

7-10 Reps of each movement

• 30 secs – Samson Stretch Each Leg
• Overhead Squats
• Sit-up
• Back extension
• Pull-up or 1 arm bent over row
• Dips

Workout 

AMRAP-10

• 10 – Seated Dumbbell Press (use medium weight DB, try to go a little heavier than previous DB press)
• 10 Sit-ups or / (modification)  25 Flutter Kicks
• 10 Walking Lunges

Warm – Up 

• 400m Run or 50 Double Unders or 100 Fast Singles

Then complete

3 rds of the following

7-10 Reps of each movement

• 30 secs – Samson Stretch Each Leg
• Overhead Squats
• Sit-up
• Back extension
• Pull-up or 1 arm bent over row
• Dips

Workout 

AMRAP-10 

• 15 Burpees (Liz modify push-ups for burpees)
• 25 Double Unders or 50 Fast Singles

Warm-Up

Official CrossFit Warm-Up 

Complete 3rds of the following (Complete 5-10 reps of each movement)

• Samson Stretch (30 secs each leg) – Watch Video for Proper Form
• Overhead Squats (Use broom stick as your PVC)
• Sit-Ups
• Back Extension – or Good Mornings –  Watch Video for proper form
• Pull-ups (if you do not have a pull-up bar) modify one arm bent over row (5-10 reps each arm) Watch Video for Proper Form
• Dips

Workout of the Day – WOD 

AMRAP-10 (Complete as many rds + reps in 10 minutes – post results to comments)

• 10 – Hanging Dumbbell Cleans – movement starts with dumbbell above the knee in the high hang on the sides- Watch Video for Proper Form – Choose a medium weight 10-20# for ladies – 15-35# for men
• 10 – Burpees

Warm-Up

Official CrossFit Warm-Up 

Complete 3rds of the following (Complete 5-10 reps of each movement)

• Samson Stretch (30 secs each leg) – Watch Video for Proper Form
• Overhead Squats (Use broom stick as your PVC)
• Sit-Ups
• Back Extension – or Good Mornings –  Watch Video for proper form
• Pull-ups (if you do not have a pull-up bar) modify one arm bent over row (5-10 reps each arm) Watch Video for Proper Form
• Dips

WOD

AMRAP-10  (Post completed rds + partial reps to comments) 

• 200m run
• 10-push-ups
• 10-walking lunges

Warm Up

Official CrossFit Warm-Up (3rds of 5-7 reps) 

• Samson stretch (30 secs each leg)
• Overhead Squat
• Sit-Ups
• Back Extension
• Pull-ups
• Dips

Skills

Review

• Overhead Squat
• Snatch Balance

  New Skills

• Snatch Progression
• Burgener warm-up

Team WOD  (Teams of 2 or teams of 3) 

• 100/150 Double Unders or Fast Singles
• 40/60 Med-Ball Sit-ups (partner)
• 40/60  Med-Ball Cleans
• 40/60 Med Ball Squat & chest pass
• 100/150 Double Unders or Fast Singles

A/P

Bench Press (5x5x5)

Athletes,
I’m SO excited for tomorrow’s training session.  We have some new toys, MEDBALLS, to help with our skills and drills.  You will love them too!  We will also continue our snatch progression with some technique work and another fun team WOD.

Looking forward to seeing EVERYBODY tomorrow.  Don’t worry if you missed a class or two, we’ll work you right back in.

Remember to let Coach AJ and I know if you have any bumps, bruises or sore areas and we’ll modify the movements to avoid aggravating any injured areas.

Warm -Up 

30-20-10 

• Jumping Jacks
• Air Squats 
• Flutter Kicks 

WOD 

AMRAP – 6 Mins (Set clock to 6 minutes) – Since this workout is only six minutes the goal is to push just a little faster try to rest every 2 mins and keep pushing through.   

• 10 – Dumbbell Thrusters 
• 10 – Chair Dips