01 26 12 Thursday Offsite WOD

Today's WOD:

Run 2 Miles (if you cannot measure distance this is approximately a 13 minute run)  (use good running mechanics, no heel strike, posture, lean pull)

30 Push-ups to Side Plank - (15 on each side) start with push-up, shift weight and support on one hand, shoulders and hips stacked, body alighted, tight and not touching ground, other arm lifted straight up, fingers pointed to ceiling.  Look straight ahead.

For Time

Warm-up: (2 rounds of 15 reps)

Jumping Jacks

Shoulder Stretch/Mobility

Push-ups (5 reps)

Walking Lunge 15 Steps

Samson Stretch (hold 10 sec. ea. leg)

Squat (hold at bottom on rep #15 for 10 seconds)

Today's Quote: —

• The food you eat can be either the safest & most powerful form of medicine or the slowest form of poison - Ann Wigmore

01 25 12 Wednesday Offsite WOD

Today's WOD:

8 Handstand Push-ups  Against a wall: Use full range of motion.  Arms locked, body tight.  Head should softly touch ground.  Box Modification: box or object (18"-24")to elevate hips.  Stay in piked position (hips up). This movement on the box is not an elevated push-up.  Keep knees on box and torso as vertical as possible (piked)

10 V (Jackknife) sit-ups  (Lie on back, arms/legs are fully extended.  Rise chest so tips of fingers touch tips of toes in "V" shape.   Bring chest and legs up at the same time)

15 Minute AMRAP (as many rounds as possible in 15 minutes)  

Warm-up: (2 rounds of 15 reps)

Jumping Jacks

Shoulder Stretch/Mobility

Push-ups (5 reps)

Walking Lunge 15 Steps

Samson Stretch (hold 10 sec. ea. leg)

Squat (hold at bottom on rep #15 for 10 seconds)

Today's Quote:   "Continuous effort -- not strength or intelligence -- is the key to unlocking our potential."
- Liane Cardes
Weighted Option: none today

01 24 12 Tuesday Offsite WOD

Today's WOD:

400  meter  Walking Lunge  (back knee gently touches ground, torso upright, front knee behind toe)  This is approximately a 15 minute distance.  Estimate a route if necessary.  Wear protection on your knees!

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Warm-up: (2 rounds of 15 reps)

Jumping Jacks

Shoulder Stretch/Mobility

Push-ups (5 reps)

Walking Lunge 15 Steps

Samson Stretch (hold 10 sec. ea. leg)

Squat (hold at bottom on rep #15 for 10 seconds)

Today's Quote: "The hardest thing to do is watch the one you love, love someone else." "unknown"

Weighted Option: none today

01 23 12 Monday Offsite WOD

Today's WOD:

Squats  ( full range of motion-crease of hip lower then tip of knee, weight on heels, chest up)

5 Minute AMRAP

Burpee (start standing, squat, plank, quickly drop to push up, come up and jump and clap)

5 Minute AMRAP

These are two 5 minute (AMRAP=as many reps as possible).  Finish the squats and immediately go to the Burpees. Score for total reps in each AMRAP.

Warm-up: (2 rounds of 15 reps)

Jumping Jacks

Shoulder Stretch/Mobility

Push-ups (5 reps)

Walking Lunge 15 Steps

Samson Stretch (hold 10 sec. ea. leg)

Squat (hold at bottom on rep #15 for 10 seconds)

Today's Quote: Self-pity is our worst enemy and if we yield to it, we can never do anything wise in this world.

Weighted Option: Hold light weight for squats.

01 20 12 Friday Offsite WOD

Today's WOD:

20 Mountain Climbers (alternate count with 10 on each leg)

400m run (Approximate distance if necessary.

5 Rounds for time.

Warm-up: (2 rounds of 15 reps)

Jumping Jacks

Shoulder Stretch/Mobility

Push-ups (5 reps)

Walking Lunge 15 Steps

Samson Stretch (hold 10 sec. ea. leg)

Squat (hold at bottom on rep #15 for 10 seconds)

Today's Quote:  Dedication:  The will to win is important, but the will to prepare is vital!

Weighted Option: none today