Some of our crew with the amazing trainers at the Seminar!!
Vanessa, DT, Nick, Audra (Catalyst), Steve (Catalyst), Jocelyn & Kyle (http://www.santacruzstrength.com), Emily, and Greg (Catalyst)
Today’s WOD:
Row 400M
20 Burpees
30 Box Jumps (20”/24”)
40 Situps
Run 800M
x3
Let’s get those PR’s!!!
GET THAT TAN!
Jog to Fence - Sprint Back
Side by Side to Fence - Side by Side Back
Fast Walk to Fence - Skip Back
Butt Kickers Down - Run Backwards to return
Rest 5 Minutes then do it again!
Then, 50 Burpees for Time!!
It’s almost that time - or at least Becca hopes so!!!!!
Row 250-500-750
x3
Rest as long as the previous row took. So, if you row 250m in 1 minute you will rest a minute before you row the 500.
Today’s WOD:
Lunges
Jump Rope
Pushup
1 Minute of each per Round
5 Rounds
Total Reps per Round
Let’s get it on!!!!>
Start Date: Monday, June 20th
Sign-up: no later than Wednesday, June 15th!! No exceptions!
Team Competition: Team assignment and size to be determined based on number of sign-ups
Length - 3 months (90 Days)
Buy In: $20 per person - your name will not be put on the final list until $20 is received (in $CASH$)
Each Team will set a weekly and final goal to meet
Each individual will set a weekly and final goal to meet
If any individual or whole team does not meet their goal for any consecutive 3 week period the individual or team will disqualify themselves from the competition.
If a team falls lower than 3 people the remaining members will be distributed randomly to the remaining teams.
Team members will review each others food journals.
Goals are to be fitness or nutrition related.
Points will be given as follows:
Attendance (up to a maximum of 4 points per week) - only 1 class per day counts - 4 points per person per week possible
Team goal met - 1 point per week
Individual goal met - 1 point per week
Weekly food journal reviewed by team member - 1 point per week per individual
Posting to website - 1 point for every Comment (post individual workout results) per week (5 posts per week = 5 points)
Extra credit points - random extra credit will be offered throughout the 90 days. Extra credit (if any that week) will be posted on Friday evening for the following week. No announcement will be made so it’s important to check website!
POST ANY QUESTIONS TO COMMENTS ASAP!!!!
You have 20 Minutes to get to a Max Deadlift
then
Run 1.1 Miles
1,2,3….20 Abmat Situps
20,19,18…1 Slam Ball (20#/14#)
Is this one of those that seems fun - until you are about 1/2 way through???? Comments?
Set up Barbell with approx 60-65% of Max C&J:
AMRAP in 15 Minutes:
Jump back and forth over bar 10 Times
Ground to overhead - 10 Times
Leg Raises - holding bar - 10 Times
Back Squat to Heavy 5 - beat last weeks #
then
20-16-12-8 KB Clean + Squat + Push Press
8-12-16-20 Burpees
For Time!
AMRAP in 15 Minutes:
5 HSPU
10 Pistols (alternating legs)
15 Half Moons
To honor a local hero, we chose to remember Pat Tillman today:
7 Rounds for time:
7 Deadlifts 315 lbs
1 Full Gasser
15 Pull Ups
*Rest 45 seconds between rounds
Patrick Daniel Tillman (5.6.76 – 4.22.04) was a professional football player who left the National Football League and enlisted in the United States Army in May 2002. He joined the Army Rangers and served multiple tours in combat before he was killed in the mountains of Afghanistan. He was a recipient of the Silver Star, the third highest honor in the military, and a Purple Heart. Pat is survived by his wife Marie. He is also remembered through the foundation named in his honor; the mission being to inspire people to make positive changes in themselves and in the world around them.
Memorial Day Schedule: 7am, 8:30am, 4:30pm, 5:30pm
Max Height Box Jump
then
5 Turkish Get Up (each side)
Sprint 200M
x4
“Randy”
75 Power Snatches for Time
Back Squat - work up to a heavy set of 3
then
200M Run
12 DB Cross Chops from ground (6 per side)
12 Pullups
x4