Congrats to the newest group of Fast Track graduates! We look forward to seeing you all getting after the endurance WODS with the rest of the CFCE crew.Tuesday November 23, 2010
Warm Up - Skills and Drills
Metcon - Triplet!
6 Rounds:
Row 150m
15 Push Ups
15 Squat Jumps
Post - STRETCH!!
Yippee - new people!!
ReplyDeleteI'll be there tonight!
Nice, grats new peeps!
ReplyDeleteI'll be out of town this evening, but I plan on getting this one in Weds AM. Have a good holiday everyone - plan on being back after for sure.
Won't be there tonight but will get it in on Thursday morning. Welcome to the new athletes!
ReplyDeleteThanks guys...I'll see everyone tonight that plans on making it at 6!
ReplyDeletecant make it tonite due to class (school). will get this one in tomorrow @ WL.
ReplyDeleteFor those of you that can't make it in to do the workout... here are a few drills to jog your memory. Get them in prior to your workout if you can!
ReplyDeleteDrills
Wall Pulls - Stand with back against the wall, pull leg up along other leg. Make sure your heel is kissing each time!
Bunny Hops - Hop in place, lean 3 hops, up, lean 3 hops etc. Key = LEAN!
Exaggerated Foot pulls - No butt kicks... just pull that leg up... again, make sure each foot kisses the ground!
Have a Great Thanksgiving if I don't all of you before then!!
Nice work on the rowers Tuesday night.
ReplyDeleteSarah
R1 Row – 31.1 – Damper 5
R2 Row – 36.8 – Damper 5.5
R3 Row – 34.4 – Damper 7
R4 Row – 33.8 – Damper 8
R5 Row – 33.6 – Damper 9
R6 Row – 34.6 – Damper 4
Total Workout Time – 11:24
Holly
R1 Row – 33.6 – Damper 7
R2 Row – 37.3 – Damper 8
R3 Row – 36.7 – Damper 10
R4 Row – 36.3 – Damper 6
R5 Row – 35.7 – Damper 5
R6 Row – 34.8 – Damper 9
Total Workout Time – 11:33
Noreen
R1 Row – 35.8 – Damper 7
R2 Row – 38.7 – Damper 4
R3 Row – 36.6 – Damper 9
R4 Row – 39.2 – Damper 3
R5 Row – 37.9 – Damper 5
R6 Row – 37.8 – Damper 3
Total Workout Time – 11:37