Personal records in the 500
Thursday, April 3, 2008
Tonight we focused on skill and everyone got a chance to row one hard 500 meter row for the record board. Great job to Kim, Erika, Sara, Michelle and Tiffany on their first attempts! Congratulations to Mark, Todd, Jenn and Meg who all rowed to new personal records.
We warmed up with ladder drills and reviews the clean and split jerk. Then we took our time with some skill work.
3 rounds
turkish get ups (3 each side)
1 leg deadlift (5 each side)
farmers walk
l-sit holds
10 flip catch and squat
then
mini met-con
30 clean and split jerks for time
Running Katje Returns
Wednesday, April 2, 2008
Tonight we did a version of the Katje workout we created a few weeks ago but we substituted the 1000 meter row with two 450 meter runs.
Before the WOD we worked on some skills. Pull ups, one leg squats, knees to elbows, handstands and muscle ups/jumping muscle ups. Kudos to Meg on her knees to elbows and getting her feet off the wall with her handstand!
Workout was:
run 450 meters
21-15-9
wall ball
ball slams
kettlebell swings
run 450 meters
Speaking of eating green, the Portland Farmers Market returns this Saturday April 5th at Portland State. If you haven't been you've got to check it out! It's a wonderful resource for local fresh fruits, vegetables, meat and dairy! Shopping a local farmers market enables you to buy fresh food directly from those that grow it.
Be sure to visit the Portland Farmer's Market website for lots more information!
the many faces of Todd
Tuesday, April 1, 2008
exasperated Todd
hardcore Todd
introspective Todd
We would like to acknowledge Todd with the most consistent client of the month award. He took full advantage of the unlimited package and attended 19 classes for the month of March, bringing his cost per class down to $6.08 per class or less than his daily lunch tab at the DQ. Let's see if he can better his total next month!
Tonight in group we introduced the dumbbell clean and the dumbbell split jerk. It's a fairly technical movement and everyone did a great job picking it up.
Workout was:
run 450 meters
21-15-9
dumbbell clean and split jerk
push ups