Trick or Treat

20 min AMRAP

1 jumping squats, 1 push-ups, short run
2 jumping squats, 2 push-ups, short run
3 jumping squats, 3 push-ups, short-run
and so on......................

level 2 today is box-jumps.

Friday October 28, 2011

20 min amrap

A. 5 pull-ups, 10 push-ups, 15 Squats (half Cindy)

B. 10 KB swings, 10 Box Jumps, Cone Run

going to split into two groups unless we have enough room. TBD

****Next Monday we will not have Underground class in order to attend Crockpot Cook off and Costume contest.

102611

GB Wednesday WOD

30 Minue Amrap (2 parts)

A. 10 Knees to elbows, 10 Burpees, Cone run
B. 15 SDHP with KB, 20 Superman's, Cone Run

102411

25 Min AMRAP

15 squats with weight
15 push-ups
15 sit-ups
Loop Run

as always scaling an option and focus on mechanics first.

happy friday 112111

25 minute AMRAP

1 Loop Run
20 Squats
10 burpees

October 19, 2011; retest from Friday August 12th.

20 Minute AMRAP (As Many Rounds as Possible)

1 Loop Run
10 Push-ups
20 Flutter Kicks (alternating legs)
30 Mountain Climbers

Please read Jill's post below. It may get a little sappy in the room.

I wanted to share what I think is something amazing with the Underground group . Each person is there to accomplish the same goal, and task. Ah, what is the goal and task, is it what we post on the whiteboard, or on the blog, is it AMRAP, ? Believe it or not…. for me it is NOT what we write on the whiteboard, it isn’t the exercise, It isn’t about just getting fit although, it is an added bonus. It is the goal or the task of building a community. We have learned to work together, there is no more divisions (literally) both upstairs or downstairs. I see the most amazing relationship being formed in the last few months, something I haven’t seen in the years that I have worked here. Some of us have worked together for five plus years, and the conversations have been limited, cold, or uninviting or nonexistent, but when you are downstairs in the Underground, working out the relationship changes, divisions are invisible, prior judgments are erasable and a common thread of a community is formed. I have seen relationships build and flourish and I have seen walls and barriers disappear regardless of position or rank in the office. I see people working together, cheering others on, breathing deep, catching their breaths and still “saying good job”, I have heard the screams, the cuss words, the sweat on the mat, the high fives, and the determination on the faces. For what? For exercise? Really? NO WAY, I don’t buy it…. You don’t do what we do for exercise, there is a purpose. I attribute this to wanting accomplish the same goal or task, a community. For the athlete, and yes, you are all athletes. When you decided to go downstairs it was for some reason I imagine a physical goal , convenience, curiosity of what CF is or just because…. But soon, so soon, quicker than you realize the dynamic changes and another dimension is added, barriers of titles are invisible and a community is formed. I have seen people working together and job sharing more now than I have ever before and relationships forming and a community growing, conversations flowing and a community growing. When you physically put yourself out there you are vulnerable and the encouragement, the blood sweat, and fears and tears of joy of overcoming challenges and accomplishing goals far out way anything in my opinion that can happen with in the walls of classroom environment, teaching relationship building and being talked at. Every day is an opportunity to build and grow and we are fortune enough to use what we do as a tool to build teams and our strength and power is in our community, we created our own solution. Someone came down last week for the first WOD, turned to Lief and I and said “ I get it.” Do you get it. WE are growing, We are stronger, WE are faster, and WE are healthier, We are the Underground. Thank you for allowing Lief and I the opportunity to share our passion.

2 Fer Monday

30 minute amrap

A) 15 min:
10 pull-ups
10 squats
short run

B) 15 min:
10 KB Swings
10 Burpees
short run

-we will split into two groups. One group will start with A and the other with group B. When the clock hits 15 minutes, we will switch to the opposite exercises.

Fun Day Friday

The boys are downstairs right now installing the LAST piece of the pull up rig. I hope we can, I hope we can.... get on it today to WOD but if we cant...

It will go a lil somethin' like this

25 AMRAP

of some fun stuff

You know the drill by now- Full Range of Motion on every movement work on mechanics first- than hit the intensity. If you have questions on what a standard is ask one of us.

Extra Credit- do something active on one day of the weekend.

Wednesday October 12, 2011

30 Minute AMRAP

1 Loop Run
10 Box Jumps or 15 Air Squats
10 Burpees with a plate
10 Overhead lunges with plate

as always. scaling an option.

Our pull-up bar should be here tomorrow!

Tuesday Power Hour

Tuesday Power Hour.

3 x 5

Back Squat

3x5

Deadlift

We will work on two functional movements, warm up with PVC and learn proper skill. IF you can master movements with PVC we will move to barbell. PVC gets heavy so dont under estimate the PVC, proper from before anything else.

25 AMRAP starting the week with a Challenge

Wait until you see what we did... thanks to all the hard work YOU put in...

I know most people wanted to WOD with our new pull up bar but we still need to get material to complete it. Read the whiteboard today.

25 AMRAP

Inside run

10 Goblet squats

15 KBS

20 Sit ups

This week I really want each one of us to focus on mechanics and full rang of motion. What does that mean? Our squat is where? ____________ that is right; below parallel lets get there. If you need to put a ball behind you to achieve proper depth lets do that. Let's not cheat ourselves by trying to get AMRAP or better time when we aren't achieving proper form. If your range of motion isn't, there don't count it, fight for each and every rep to full range of motion. Our KBS standard is keeping chest up, back tight, head through and bell facing in the up position. Remember to use your hips and your arms are straps. Sit ups, shoulder blades touch the floor and on the up swing you touch the top of your toes. If you have a question on standards talk to one of us.

Lief and I brought some stuff from home today, like our squat rack, Oly bars, and some weight. We will be doing some sort of Power Hour on Tuesday which will be barbell work. If this is something you may want to do, talk to us.

Cold Friday

20 Minute AMRAP

15 Kettlebell Swings
15 Push-ups
15 Superman's
1 inside sprint run

Snowy October

20 Min AMRAP

7 SDHP
15 Squats
7 Burpees
1 inside sprint

Re- test Monday's

This was our first WOD.
Make sure you check your time and write it down on the whiteboard before we start. IF you get under 20 must do another FULL round.

FOR TIME

Run to Kingsbury

then:

3 rounds for time:

20 Kettle Bell Swings
30 walking lunges
40 Sit-ups

then run to Kingsbury (and back)