WOD 5/25/10

Press - 5x5 (Increase from last session)

Rest

2 Rounds

5 cycles - Tabata Push Ups
5 cycles - Tabata Pull Ups

Tabata Intervals are 20 sec of work / 10 sec of rest. In this WOD each cycle represents one time through 20s/10s. So you will be doing 2:30 of Tabata Push ups, the doing 2:30 of Tabata Pull Ups, then back to Push Ups, then back to Pull Ups. This should equal 10 minutes total work time, but remember my math skills suck...

We have had really poor morning class turnouts as of late and we are considering our options. One being to scrap the 10 AM altogether and start the days at 11 AM. The other being have clients sign up on MindBody Online for the class they plan on attending so we know in advance whether we need to be there or not, Lastly, leave it the way it is and cross our fingers. A year ago at this time, the morning class was a madhouse of firebreathers and good times. Now it's dust bunnies and crickets.

We'd like to use that morning class as much as possible, but if we aren't getting the response we need, we will have to make some changes so we can retain some sanity and streamline our schedule.  We will open the doors for just one client, but we'd love to see more morning participation. So, please let us know what you think or what works/doesn't work for you all and we can go from there. If no one sounds off we can't make an educated decision, so please let us know!

Comments

->grandpa fish

Wednesday May 26th, 2010 - 12:23 pm

"lord, lord... geoffrey...now i know the rest,...of the......wait!!
is that my eldest? yes and doin' quite well thank you !!!
from the mountain"

->stephwalla

Wednesday May 26th, 2010 - 3:04 am

"Maybe do the 10am on Mon, Wed, Fridays? Or Tuesday and Thursday?
I would LOVE to see 3:00 come back on Thursdays n Fridays, but I realize I was the only one there! :("

->Trent

Tuesday May 25th, 2010 - 4:21 pm

"Jennie and I really like the 10 am slot and would hate to see it go."

->THE SCOTT

Tuesday May 25th, 2010 - 12:43 pm

"http://www.trainingbible.com/pdf/Paleo_for_Athletes_Cliff_Notes.pdf

cliff notes"

->THE SCOTT

Tuesday May 25th, 2010 - 12:36 pm

"Paleo Diet for Athletes by Dr. Cordain goes into depth about eating immediately after a WOD.

In the first 30 minutes post­workout and post­race use a recovery drink that contains both carbohydrate and protein in a 4-5:1 ratio. You can buy a commercial product such as Cytomax and Progenex (which I use) or make you own 16 ounces of fruit jui ce with a banana, 3 to 5 tabl espoons of glucose (such as Carbo­ Pro) depending on body size, This 30 minute window is critical for recovery. Depending on your goals you can throw in some creatine monohydrate and glutamine for added recovery.

It should be your highest priority after a hard workout or race."

->Brian S

Tuesday May 25th, 2010 - 11:14 am

"I plan on Friday am workouts each week"

->Buddy Holly from HELL

Tuesday May 25th, 2010 - 9:46 am

"I'm BACK!!! Kind of..."

->Buddy Holly from HELL

Tuesday May 25th, 2010 - 9:45 am

"Yesterday, Justin at 70sBig.com discussed supplements and their roles relating to one’s training program and diet. Just as we have said…you don’t need all the fancy, overpriced, brand name supplements (except for Progenex…it works!)Take a look..."

->Buddy Holly from HELL

Tuesday May 25th, 2010 - 9:44 am

"Many CFC members have been asking about pre and post workout supplements/nutrition. If you have talked to Ian, Allison, Andy or I, hopefully, we’ve been able to steer you in the right direction..cont:"

->Andy M

Tuesday May 25th, 2010 - 9:38 am

"Uh oh, who gave Buddy Holly the right to post again? Here it comes!"

->Buddy Holly from HELL

Tuesday May 25th, 2010 - 9:14 am

"Test, Test...1-2-3"

->Tricia

Tuesday May 25th, 2010 - 8:08 am

"I'm not a regular AM person but I like the idea of 11am and signing up on Mind Body is probably a good idea in general to help you guys plan staffing. Probably need a cut-off time for the next day's schedules vs. signing up at 10am to show up at 11."

->The Clink

Tuesday May 25th, 2010 - 6:02 am

"i think as is starts getting hotter more folks will want to get the WOD in while its still cooler in the AM."

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