Monday, November 28, 2011
Pumpkin Roll
Warm up: 400 m run stopping every 100 m for 10 push ups
Workout:
5. 20. 10. 30. 15 of
calories on rower
clapping push ups
for time
Deadlift
1 x 5 @ 70%
2 x 3 @ 75%
3 x max reps @ 80%
Post time/max reps for score
Announcements:
TM Participants: The Tough Mudder event is this Saturday--that means this is a TAPER week. If you are wise you will scale the workouts this week and I mean scale them. You are not going to improve your strength or stamina one iota this week. You have trained hard, you are there. You want to go into "battle" fully rested. Some suggestions are to scale the workouts M/Tu/W or do some light jogging for short distances, bodyweight exercises and stretching and do nothing but stay loose on Thurs/Fri.
TM Head Shaving Party/Team Meeting: This Thursday, Dec 1 at 6:30 pm we are having a head shaving party! Coach Amy goes G.I. Jane and Stehpen opts for a wild mohawk. Team meeting to follow at Michaels Grill at 7:30 pm. Attendance is recommended but not mandatory. We will discuss meeting place/times and go over strategies as well as review what to bring, wear etc. For those that are unable to attend an email will be sent to all the following morning (Friday).
Holiday Stocking Contest: You may start hanging your holiday stockings in the box. Be creative and decorate yours anyway you desire. We will have a contest throughout the first 3 weeks of December for the best stockings. Prizes will be distributed on 12/21 and determined by members votes.
Holiday Party: Friday, Dec. 9th at 7 pm. Primal Potluck. Please bring your favorite Paleo/Primal side dish, appetizer or desert. I am providing the kill (beef and bird). You may bring your family (spouses and children) or a friend. Please RSVP no later than Tues. Dec 6th and how many will be attending. We must have an accurate head count so that we will have enough food. Beer & wine will be available for consumption at Jenn's Wine Shoppe and Rick will be making Primal margaritas for those of you that wish to indulge in a little tequila:)
Pumpkin Roll
Warm up: 400 m run stopping every 100 m for 10 push ups
Workout:
5. 20. 10. 30. 15 of
calories on rower
clapping push ups
for time
Deadlift
1 x 5 @ 70%
2 x 3 @ 75%
3 x max reps @ 80%
Post time/max reps for score
Image
Announcements:
TM Participants: The Tough Mudder event is this Saturday--that means this is a TAPER week. If you are wise you will scale the workouts this week and I mean scale them. You are not going to improve your strength or stamina one iota this week. You have trained hard, you are there. You want to go into "battle" fully rested. Some suggestions are to scale the workouts M/Tu/W or do some light jogging for short distances, bodyweight exercises and stretching and do nothing but stay loose on Thurs/Fri.
TM Head Shaving Party/Team Meeting: This Thursday, Dec 1 at 6:30 pm we are having a head shaving party! Coach Amy goes G.I. Jane and Stehpen opts for a wild mohawk. Team meeting to follow at Michaels Grill at 7:30 pm. Attendance is recommended but not mandatory. We will discuss meeting place/times and go over strategies as well as review what to bring, wear etc. For those that are unable to attend an email will be sent to all the following morning (Friday).
Holiday Stocking Contest: You may start hanging your holiday stockings in the box. Be creative and decorate yours anyway you desire. We will have a contest throughout the first 3 weeks of December for the best stockings. Prizes will be distributed on 12/21 and determined by members votes.
Holiday Party: Friday, Dec. 9th at 7 pm. Primal Potluck. Please bring your favorite Paleo/Primal side dish, appetizer or desert. I am providing the kill (beef and bird). You may bring your family (spouses and children) or a friend. Please RSVP no later than Tues. Dec 6th and how many will be attending. We must have an accurate head count so that we will have enough food. Beer & wine will be available for consumption at Jenn's Wine Shoppe and Rick will be making Primal margaritas for those of you that wish to indulge in a little tequila:)