WOD's for the week

It seems only right that we start the week after Memorial Day with a Hero WOD.

MONDAY 5-28-12
Closed for the Memorial Day Holiday

TUESDAY 5-29-12
"JT" for time:
21-15-9
Handstand Push-ups
Ring Dips
Push-ups

WEDNESDAY 5-30-12
5 Rounds for time of:
25 Push Press (75, 55)
50 Double Unders

THURSDAY 5-31-12
Clean
3-3-3-3-3-3-3

FRIDAY 6-1-12
5 Rounds for time of:
1 Rope Ascent
5 Handstand Push-ups
10 Overhead Pistols (45, 35)*
*use bar for weight, alternate legs

SATURDAY 6-2-12
Contact Mark if anyone wants to do a WOD on Saturday. He will be the trainer for me while our family is on vacation for a week. Please sign up for the days you will come the following week and call him if you are not able to come. His cell phone number is 382-0335. He is coming in from work if there is anyone who has signed up but he will not come in if there is no one signed up. Don't plan on just showing up and hoping there is a class. It might be cancelled.

I'll put WOD's up for the next week before I leave.

Newest On Ramp Grads

The last three On Ramp Graduates finished up a while ago at three different times. I've been waiting until they were all done so I could put their pictures up on the blog together. These new additions have been working out with you and you have already made them welcome. Encourage them to keep making progress with you in our expanding family.

Colby Beussink

Valerie Winingar

 

Mike Maland

Congratulations everyone and welcome to the family!

WOD's for the Week

This is the first week of summer vacation from school. Our times are changing for the summer to 7am, 8am, 11am, 4pm, 5pm, 6pm and lifting with Dylan as you schedule with him. Please sign up for the classes you plan to attend. This helps me know when there is a class that doesn't meet your needs. We can change times to better suit your schedules. Let me know what you like and what you don't.

MONDAY 5-21-12
3 Rounds for time of:
50 Double Unders
40 Sit-ups
30 Med Ball Cleans (20, 14)
20 Pull-ups
10 Handstand Push-ups

TUESDAY 5-22-12
1/4 "Murph"
Run 400 meters
25 Pull-ups
50 Push-ups
75 Squats
Run 400 meters
*you may do the middle part in any order i.e.
5 Pull-ups
10 Push-ups
15 Squats
for 5 Rounds
decide after the first round if you want to complete half "Murph" by doing another round

WEDNESDAY 5-23-12
Overhead Squats
1-1-1-1-1-1-1

THURSDAY 5-24-12
5 Rounds for time of:
20 Back Squat (185, 135)
200' Bear Crawl

FRIDAY 5-25-12
In honor of Lydia's birthday do:
5 Rounds for time of:
30 KB Swings (53, 35)
25 Wall Ball Shots (20, 14)
20 Box Jumps (24, 20)
15 Cleans (135, 95)
10 Pull-ups
*these are her favorite moves, Happy Birthday Lydia!

SATURDAY 5-26-12
This is Memorial Day Weekend. There are no classes on Monday 5-28-12. Let me know if you want a "party" workout on Saturday.

Summer Times

I have been asking for suggestions for times you would prefer the gym to be open in the summer. Several suggestions have been made that I think I can manage.

Starting next week on May 21, 2012 there will be a 7am class time Monday thru Friday instead of the 6:30am that we currently have. There will still be the same 8am option Monday thru Friday as there has been all along. Then the middle of the day time that was popular with a few people will be 11am Monday thru Friday unless those of you that like that time prefer 11:30 or 12. Let me know on that one. The afternoon/evening classes will remain the same as before with 4pm, 5pm and 6pm classes each day. The Saturday class that used to be popular has become not so much anymore. Do you still want an option of a Saturday class?

For each of these class options it may become more and more important to sign up for those classes you plan to attend. When my family goes on vacation the first week of June Mark Guilliams has agreed to open the gym for the classes I normally teach. I am not going to ask him to leave work to open the gym if no one is planning on coming! To be sure someone is at the gym with a key to let you in sign up, then show up. I'm not real thrilled with driving to the gym at various times of the day for no one to come either but I won't let that happen to Mark, or Renee, or Dylan.

In summary: Class times M - F are 7am, 8am,11am, 4pm, 5pm, 6pm and lifting scheduled with Dylan.
Saturday 10am unless I hear differently from you.

Please let me know what you prefer and I can do what everyone likes best.

WOD's for the week

Melissa Guilliams suggested in honor of all the mothers in our gym we should do all Girl named workouts this week. I took that suggestion but modified it a little so we are only doing three of the Girl WOD's. I hope you like our way of honoring our Girls.

MONDAY 5-14-12
"Helen"
3 Rounds for time of:
Run 400 Meters
21 KB Swings (53, 35)
12 Pull-ups

TUESDAY 5-15-12
Deadlift
5-5-5-5-5

WEDNESDAY 5-16-12
3 Rounds for time each of:
800 Meter Run
Rest 2 minutes

THURSDAY 5-17-12
"Annie"
For time:
50-40-30-20-10
Double Unders
Sit-ups

FRIDAY 5-18-12
"Elizabeth"
For time:
21-15-9
Cleans (135, 95)
Ring Dips

SATURDAY 5-19-12
First Weekend of Summer Vacation from School
"Share the Pain"
Let's make up something fun to start the summer off right!

WOD's for the week

This time I think I can really publish what the title claims.

MONDAY 5-7-12
Shoulder Press
5-5-5-5-5
*this is not Push Press, no bounce

TUESDAY 5-8-12
CF Regional's Individual Event 2
Row 2K
50 Pistols
30 Hang Power Cleans (225, 155)

WEDNESDAY 5-9-12
"The Chief"
AMRAP in 3 minutes:
3 Power Cleans (135, 95)
6 Push-ups
9 Squats
rest 1 minute and repeat 4 more times for a total of 5 AMRAPS
count reps for each 3 minutes

THURSDAY 5-10-12
21-15-9
Box Jumps (24, 20)
KB Swings (53, 35)
Sumo Deadlift High Pulls (75, 55)

FRIDAY 5-11-12
"Trevor"
Group Workout
15 Pull-ups
20 Push-ups
25 Sit-ups
30 Squats
20 rounds = "Trevor"
divide rounds up between people in each class so that "Trevor" is completed in each hour.

SATURDAY 5-12-12
Tire Flips
Farmers Walk
Sand Bag Run
Jumping Back Squats