WOD # 2 Week of Nov. 10th

Good Scapula Extension and hollow




Complete 10 Rounds of the following for time, set clock and note time to complete.

  • 20 second hollow body static holds
  • 8 regular push-Ups – Keep elbows back, use knees if necessary

record time to comments in blog

First WOD of the Week of Nov. 10th

SupermanWarm Up

First Complete

Complete 3 rounds of the following – Keep Pelvis up, abs, Glutes and body fully activated

Record hollow body static position and arch times along with workout results


12-9-6  – Complete the following – slow and controlled – DO NOT GO FAST – take your time through the movements


AMRAP-10 – Set clock for 10 minutes – Complete as many rounds as possible of these movements in 10 mins. 

Post results to blog when complete.

That’s all!  Post number of rounds completed + partial reps.

Record hollow body static position and arch times along with workout results

Sunday WOD – Nov. 9th


  • Hollow Body
  • Arch
  • Bird Dogs
  • Ring Rows
  • Wall Balls



  • Ring Rows
  • Bird Dogs


EMOM-6 (Every Min on the Minute for six minutes) – Set clock for six minutes

Target reps between 6-12 reps for each movement

  • Wall Balls 10# ball
  • Burpees (ring row mod for Liz.)
  • Row for calories

WP_20141109_08_47_01_Pro WP_20141109_11_38_33_Pro

Garage Athletes – DO NOT COMPLETE THIS WOD — Finlan Family WOD – Sunday Nov. 9th

Modification for Finlan Family 


Warm – Up 

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

Then complete

2 rds of the following

5-10 Reps of each movement

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

AMRAP-10 (set clock to 10 mins and complete the following) 

  • 10 Burpees
  • 50 Fast Singles with Jump Rope

What was Kingwood doing in October? Slacking!!! So excited for November!

Here’s a quick update on how Coach Cahba was spending his time during the month of October aka Fall Break.  

While some have suggested I was slacking off, sleeping in until noon on Sunday’s, we all know that’s only partly true. 🙂

Here’s a summary of what was going on in October and why the Garage Gym needed a little break.

Oct. 2014 in review: 

  • Oct. 4th –  Competed in the SuperFit Games – Team SuperFit DC – Oct 4th Male/Female “Scaled” Division
    • Finished on the podium 3rd place  – Whoot!
  • Oct. 5th – 10th – Traveled to Monte Carlo, Monaco and the French Rivera with Jillian as part of Microsoft’s Platinum Club
  • Oct 12th – 3rd Birthday Party for Kosi
  • Oct. 15th – Grand Opening – New Gymboree Location –  Like us on Facebook Gymboree of Crofton 
  • Oct. 25 – 26th – Completed CrossFit Gymnastics Certification Course – aka –  16 hours of core torture, bodyweight movements and handstands. I learned lots of new skills to share with my friends. 
  • Nov. 1st – Promoted at work, great opportunity and challenge

October was a very fun, and but very busy month.

Also, I found some time to revise and update the programming (schedule of workouts) for our new formatted 12 week cycle.  There will be an increased focused on core development, gymnastics (body weight movements) and strength development.  For those who completed the prior 10 week cycle(s) I expect you will find this new format familiar, yet different and more challenging.

Can’t wait to get back to training and coaching with my peeps!

Here are some pictures from the October activities.

Finlan WOD #1

Warm -up

  • 20 jumping jacks
  • 10 air squats
  • 5 push-ups
  • 10 air squats
  • 20 jumping jacks


Set stop watch for 10 minutes

– AMRAP – 10 (Complete as many rounds and reps as possible in 10 minutes)

Record the number of rounds + any partial reps to the comments section of this blog.  Please note if you completed sit-ups or flutter kicks.