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| The New Box |
30 Kettlebell swings, 32kg/20kg
30 Box jump, 24/20 inch box
30 Double Unders
30 Burpees
30 Wall ball shots, 20/14 pound ball
Meet at the Hardstand Fitness Center at 0600
Warm Up
Three rounds
10 Handstand Push Ups
10 Chest to Bar Pull Ups
10 Toes to Bar
10 One Leg Squats (5 each leg)
Post time to comments. Also post to comments what you think of the single class set up and if you've done any of the extra credit or weakness WODs. Someone had a suggestion of possibly moving to a M-F schedule instead of a 3 on, 1 off, please post your thoughts.
Thanks!
I haven't had a chance to do the extra credit or weakness WODs, even though they've been intriguing. The M-F schedule also sounds interesting, but then I'd never see Kim (miss ya Kim!). Also, if we skipped a WOD during the week and wanted to make it up on the weekends, it would be difficult because the Northside Gym doesn't typically have the equipment we need. I look forward to dialoguing more about it, however. See you all tomorrow morning!
ReplyDeletePlease don't change to 5-2!! I love the 3-1 schedule, plus with me not being able to make the morning class the weekend is all I got. I don't mind working out on the weekends. I miss working out with the group :(
ReplyDeleteI've done a few of the weakness WODs, mostly running & DUs.
32:58 as RX'd
ReplyDelete35:38 as RX'd!
ReplyDeleteThe last weakness I remember doing was with the group, hand stand holds. I also work on the loads of things I suck at at home for a few mins at a time.
I'm typically pretty beat after day three. Would a five-day schedule be light on the exhaustion factor to make sure we got to the end of the week? I like the three-day schedule AND I heart Kim. Two solid reasons to stay the same: exhaustion and Kim.
i have really been appreciating the weakness wods. I will do the regular wod and then one or two of the others. I agree with the 3-1 but there are days when i just need an extra day off or i am ready to work 4 or 5 straight. as long as i know there is a plan i will do what i can.
ReplyDeleteps: i think the pull up cage is still good. i just need to figure out how it all goes together. anyone want to help try to put it together one day so that we know what we need to fix it?
Used to be a bag of hardware for the pull up cage. Mr. Cook had it at the HAWC for a long time. Everything was drilled in place so things were numbered so that it would be easier to put back together. Should only need a socket set and a crescent wrench if all the bolts are there. Send me an E-mail at justice.rogers@cannon.af.mil if you have any questions about the pull up rack.
ReplyDeleteHey Everyone,
ReplyDeleteI'm sorry I haven't been around lately, with my shift change at 06:00 I'm not able to be on time and I sometimes I don't leave work till quarter after. Weekends haven't worked lately either.
I wanted to let you all know that I've got a great surprise for everyone just in time for Christmas. I'm hoping to make it Saturday to do a WOD with you all and I'll have my Christmas Gift to share with everyone. I'm hoping Saturdays WOD will be at that new place as well. Hope to see everyone then.
26:19
ReplyDeleteI like the 3:1 for recovery. I think that is ideal for me at least. I do not mind coming in on the weekend.
I've thought about it more, and I agree with Ben and the others. I like the 3:1 as well, and I don't mind weekend workouts either. If we went to a 5:2, I could see myself missing a WOD during the week and then trying to make it up on the weekend by myself...without coaching or the proper equipment. So my vote is to definitely keep it 3:1.
ReplyDeleteNick Karsten...
ReplyDeleteMy two cents. Keep the 3:1. Love the new block! Workin out my schedule to hook up w/ you guys again on a regular basis. The couple of times I was fortunate enough to join you were a blast! Still doing the daily WODs from the parent site. KEEP UP THE HUSTLE!
Ripp Decut