Workout of the Day
For time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual Shoveling (video: [mov], [wmv])
Push-ups
With an Olympic bar holding only one plate (men use 45 pound plate,
women use 25 pound plate), touch the plate on one side of the barrier
then the other for one "rep." Barrier is 24."
Post time to comments.
Keep your back flat, and use your legs to move the virtual shovel by lunging and rising. Your arms should remain straight. If you use your arms or your back to do the lifting, you are doing it wrong, doing it the hard way, and you will definitely feel it. Watch the video.
Register now for the next event, the world wide Fight Gone Bad Fundraiser, this Saturday, September 27, benefiting The Prostate Cancer Foundation and The Wounded Warrior Foundation. We will start at 8 AM Saturday and continue until everyone is done. If Saturday is out for you, we will accommodate your schedule by doing the workout on Fri, Sun, or Mon, so go ahead and register.
Important: New policy beginning October 1
We can no longer let folks come in any time they please during hours that we are open. Sorry.
Classes will begin at 10 minutes after the hour with a group warmup & skill drills, followed by any instruction necessitated by the WOD, followed by the WOD, followed by group stretching, cool down, skill drills, or other fun and games. The 1st ten minutes of the hour are for your individual warmup. If you need more time, come earlier. If you come in more than a few minutes after the hour, you will need to wait until the next hour to do the WOD, or jump in and go without a warmup. There will, of course, be exceptions to this policy, as with people who are not doing the WOD, but we need to do this for several reasons, which include:
1. We now have too many people, especially in the evenings, to continue to allow folks to come in & start whenever they feel like it. It's very difficult to keep up with 4 or 5 stopwatches on folks starting at different times. It is also next to impossible to give decent technique instruction to one group while timing and correcting the technique of another group that came in 15 minutes earlier and who have already started the workout. (We also have to take pictures so your mom can see you on the internet.)
2. Starting together allows us to include more technique instruction, more often, on such things as olympic lifts and gymnastic movements.
3. We will be able to do "Team Workouts" and other games and contests.
4. We will be able to do group cool downs and stretching.