WOD's for the Week

Now that Phillip has returned to his post I am responsible for choosing the WOD's again. Mine are mostly from the main CrossFit.com site this week. I am adding some skills work before the WOD because when Dylan included that I heard lots of positive feedback from many of you. Let me know if you like it or not this week too.

MONDAY 2-27-12 (Burpee Day 58)
Skill: Do Handstand on the wall near the restroom and walk sideways the length of that wall and back. If you are still working on getting up on the wall practice Wall Walks on the mats by the dip stand.
WOD
21-15-9 reps for time of:
Power Clean (115, 75)
Thruster (115, 75)

TUESDAY 2-28-12 (Burpee Day 59)
Skill: Max Box Jump
WOD
Front Squat
3-3-3-3-3
Then AMRAP in 9 minutes of:
9 Front Squats @ 75% of today's max
18 Ring Dips
27 Abmat Sit-ups

WEDNESDAY 2-29-12 (Burpee Day 60)
Skill: Max Deadlift
WOD
8 Rounds for time of:
10 Burpees*
15 Jumping Alternating Lunges*
20 Double Unders*
25 Yard Shuttle Run
Rest 90 seconds
*Leap Year Day!

THURSDAY 3-1-12 (Burpee Day 61)
Skill: Ring Pull-ups and/or Muscle-up Transitions
WOD
"Griff"
2 Rounds of:
800 Meter Run (forward)
400 Meter Run (backward)

FRIDAY 3-2-12 (Burpee Day 62)
Skill: I don't know yet
WOD
7 Rounds for time of:
1 Rope Ascent
10 Wall Ball Shots (20, 14)
15 KB Swings (53, 35)
20 Double Unders

SATURDAY 3-3-12 (Burpee Day 63)
Make-up a day you missed, Share the Pain with friends or Make up a whole new workout. It's always a surprise and a lot of fun.

Keep going with the Burpees! You are on the last half of the days. You can finish this. Just don't let the day go by without getting your Burpees done. They really add up fast now if you get behind. Good Luck!

Anniversary Dinner

I hope everyone who went to El Torero's last Monday had as good a time as I did. I am thrilled to have such a great family to work hard with every day. I think we play well together too. I appreciate all of you being part of our growing family and know that you will continue to be the best you can be because of all of your hard work.

WOD's for the Week

Sorry I'm late putting these up on the blog. We had a great trip to Iowa to see Lydia though! She says hi to all of you and hopes you are all also working hard in your WOD's. Her bio paragraph for the play she was working on ended with 3..2..1..Go! What a CrossFitter!

MONDAY 2-20-12 (Burpee Day 51)
Work on your WORST heavy lift for a new PR.
Ask Melissa, Barbie and Nathan what a difference an experienced coach makes! I'm paying attention and learning a lot from Phillip.

TUESDAY 2-21-12 (Burpee Day 52)
For Time:
9-7-5
Thrusters (135, 95)
Muscle-ups (scaled with toes on a box behind you)

WEDNESDAY 2-22-12 (Burpee Day 53)
3 Rounds for time:
800 Meter Run
25 Box Jumps (24, 20)
16 One arm KB Clean and Jerk (35, 26)
*alternate arms, 8 on each side

THURSDAY 2-23-12 (Burpee Day 54)
5 Rounds for time:
10 Push-ups
20 Abmat Sit-ups
30 Air Squats

FRIDAY 2-24-12 (Burpee Day 55)
3 Rounds for time:
50 Push Press (45, 35)
25 Wall Ball Shots (20, 14)

SATURDAY 2-25-12 (Burpee Day 56)
Let me know if you want to have a class, or "open gym" to come in and make up a workout you missed, or if you would like to have a "share the pain" day.

Newest On Ramp Graduates

The latest group of On Ramp students did not start all together as a class and therefore haven't finished all at the same time. The ones that have finished I want to introduce to you and as soon as the others finish I will add them to our family roster and introduce them to you as well.

Stephanie Goddard

Ryan Goddard

Scott Gibbs

Isaac Scheper

Brayden Williams

 

 

 

 

 

 

 

 

 

Welcome each of these newest members of our family when you work out with them. Show them how we encourage each other and compete with them at the same time.

WOD's for the Week

We have a couple of days that have Burpees in them to help people that are behind catch up. Look ahead if you don't want to double up.

MONDAY 2-13-12 (Burpee Day 44)
AMRAP in 15 minutes:
7 Push Press (135, 95)
10 Overhead Squats (135, 95)
15 GHD Sit-ups

TUESDAY 2-14-12 (Burpee Day 45)
14 Rounds of:
14 Burpees
14 Double Unders
Happy Valentine's Day!

WEDNESDAY 2-15-12 (Burpee Day 46)
"Erin"
5 Rounds for time:
15 Dumbbell Split Cleans (40, 30) lbs in each hand
21 Pull-ups

THURSDAY 2-16-12 (Burpee Day 47)
For Time:
Row 1K
50 Wall Ball Shots (20, 14)
Row 500 Meters
35 Wall Ball Shots (20, 14)
Row 250 Meters
20 Wall Ball Shots (20, 14)

FRIDAY 2-17-12 (Burpee Day 48)
AMRAP in 15 minutes:
10 Burpees
5 Tire Flips
10 Sand Bag Cleans (choose your weight)
15 Push-ups
20 Sit-ups

SATURDAY 2-18-12 (Burpee Day 49)
I will be out of town this day. If anyone wants to come let me know and I can ask Dylan or Renee to come in. This hasn't been a popular day lately so maybe we will just not have a WOD. If Dylan is lifting that day he will be there for those of you that make arrangements with him for that.

MONDAY 2-20-12 ANNIVERSARY PARTY!
We will be back in town for morning classes on Monday and the 4pm class if you sign up for any of them. We will not have 5pm or 6pm or 7pm classes that day only. We will all meet at El Torero's in Jackson at 6:30pm to celebrate one successful year of Southeast Fitness& Conditioning. Please sign up, bring your families and enjoy an evening on us.

Feb 20th Party

Those of you that can come to El Torero's in Jackson on Monday night the 20th of February are welcome to bring your families and celebrate with us our first anniversary of being in business. There will be a sign up list on the front table soon so we can give a heads up to the restaurant as to how many seats to have ready for us. I'm not sure any one can ever really be ready for us but they can try. This is our treat to say thank you to all of you that have believed in us and made this work. We will meet at the restaurant at 6:30pm. The classes at 5 and 6 and 7 will be cancelled so people that need to go home after work can be back for dinner. We can have the 4pm class if any one wants to come then. I live close enough to go home and come back by 6:30 easy. Sign the sheet if you can come and write how many seats your family will need. I hope everyone can come and make it as great a night as it has been a year.

Friday's WOD

In case you haven't looked ahead at what the workout really is on Friday you are going to want to wear long pants and maybe tall socks. We will be climbing the rope and burns are not the goal we are trying to achieve. Come as prepared to succeed as you are able.

WOD's for the Week

Keep up with Burpees for this week rather than trying to catch up first. For those of you that read the blog to find out what we are doing you won't need to be told to look ahead at the workouts. There are two days that burpees are included in the wod's. You can count these for the day you are on and any that you need to make up. This may help several of you that have burpees to make up. If you do more than the day requires though you may not count them ahead. They are just for extra practice.

MONDAY 2-6-12 (Burpee Day 37)
3 Rounds for time:
10 Deadlift (275, 185)
50 Double Unders

TUESDAY 2-7-12 (Burpee Day 38)
"Rahoi"
AMRAP in 12 minutes:
12 Box Jumps (24, 20)
6 Thrusters (95, 65)
6 Bar Facing* Burpees
*face the bar to do your Burpee then either walk up to the bar or hop up to it, with 2 feet together jump over the bar and land on the other side with 2 feet together, turn around to face the bar and do your second Burpee.

WEDNESDAY 2-8-12 (Burpee Day 39)
5 Rounds for time:
21 Pull-ups
21 Ring Dips
21 Sumo Deadlift High Pulls (95, 65)


THURSDAY 2-9-12 (Burpee Day 40)
2 Rounds for time:
15 Handstand Push-ups
20 Pull-ups
25 KB Swings (53, 35)
30 Sit-ups
35 Burpees

FRIDAY 2-10-12 (Burpee Day 41)
For time:
50 Back Squats (75, 55)
1 Rope Ascent
40 Back Squats
1 Rope Ascent
30 Back Squats
1 Rope Ascent
20 Back Squats
1 Rope Ascent
10 Back Squats
1 Rope Ascent

SATURDAY 2-11-12 (Burpee Day 42)
We will do something with Tire Flips, Sledge Hammers, Sand Bags and GHD Sit-ups. It should be fun and weird!

Discounts

If anyone can't think of what to do with their tax refund this year let me help you out with a suggestion. You can take advantage of the newly offered discounts for training fees. If you pay 12 months in advance with your massive refund you can save $25 per person per month. That adds up to a savings of $300 per year! If your refund is smaller that that you can save $20 per month if you pay 9 months in advance, $15 per month for 6 months and the usual $10 per month for 3 months in advance that we have always offered.

Besides money I will also accept suggestions for workouts that you would like to see in the near future. If you don't see me often enough to remember to tell me what you would like, write it on a scrap of paper from the office and put it in the gray box by the office window. I'll get it and take it seriously into consideration for future weeks.

P.S. Keep up with your Burpees. It is getting to be more important every day that you don't get behind. If you are already behind keep going with the day we are on and catch up later. As long as you are done by April 9th when we will do 100 Burpees for time as our WOD. Looking forward to it!

Parking new request

Please no longer park in the service station next door if our lot is full. I was told by Paul Emmendorfer, our landlord, that we could park there. Gene Leimbach, the owner of the service station, came over Tuesday to ask us not to park there. When I told him that Paul told us we could use his lot he said Paul doesn't own that property and can't give that kind of permission. I told him I was very sorry for the misunderstanding and I was one of the cars in his lot from 6-7pm on Monday. Now that I have caused the trouble and apologized for it as well we all need to park in our lot, or on the street from now on. We can park in front of Main Street Flooring at 5:01pm but not before so be careful there. If it becomes too much trouble to park anywhere near our gym I can ask Paul to push the gravel on his lot out for parking places. I am a little afraid he will do it and then charge us to rent that space too. I'd rather keep our service station neighbor happy and just park on the street after our lot is completely full. Sorry to all of you that I've caused more problems for. At least Gene was nice about the problem and came to us first. That's why I want to return the kindness to him.