KB Power-Recovery

Skills: Double Unders/KTE
Slamball, Box Drill, Pull-Catch, Fig8, Side Hurdle, Lunge Drill, Swing, Back Ext, Bar Tap, Plank
End: Beastmakers (HP, Burpee pyramid)


****Important Update*****
Hero Week Class added: Sunday Aug 8 Badger Hero Workout at 9am and 4pm (for folks running races/triathlons or otherwise cannot attend 9am)


Hero Week Starts tomorrow (click icon to see full schedule). 6 workouts in 6 days. Why? As has been said before...because we're here and they're not.

Ta-Pod-a

Backward Hill Run week!
Side Shuffle/B&T Competition
Losers: 4 BC Box Drill
Winners: Pit Drill (?winning?)




Pod 1: Dips, Walkabout, Step PU, Hearts (1 min. BC Drill, 1 min. CW Drill)
Pod 2: Russian Twist, Pikes, VTwist, Plankwalk (1 min. Crunch/KTE, 1 min. Pulse/Hang Run)
Pod 3: Monkey Squat, Jingle Jangle, B&T/JJ, KB Swing (1 min. Lunge/Squat, 1 min. Side Shuffle/Side Lunge)
[each Pod 2 rds Tabata...followed by the 1 min. drill]

End: Lsit/200m Box Drill
Losers: 2 min. Plank
Winners:........2 min. Plank?

Thursday Updates

1) Monday 5:30PM Class: "Combined." A good turn out for the first class...as with all CF classes, everyone gets a good workout! Especially, Beginners now have the opportunity to get to the gym 3x a week (Sat, Mon, Wed).

2) HERO Week: August 7-12. See schedule (click on icon)

3) CF Weight Loss Challenge II: Sept 7-Oct 17. Get lean for the Holiday season (no kidding, there has been a Halloween candy sighting!). More info later (mandatory orientation meetings in late August).

4) Sept 18: IM ABLE Duathlon (Wyomissing)

Wednesday Strength

1) Bar Heave
2) SS Neg Pull Up
3) MB Wood Chop
4) KB Sit Up
5) DB Press
6) Elephant Walk

Tuesday Attitude: No traffic jams

It might feel lonely at first, but surely it's contagious...going the extra mile.

"No one ever attains very eminent success by simply doing what is required of him; it is the amount and excellence of what is over and above the required that determines the greatness of ultimate distinction." - Charles Francis Adams

Monday "Did you know...?" Extra mile

Goin' the extra mile...how much does it really take?

First, for many people, running 5280 ft., it's only about 7-10 minutes...not too time consuming.

More importantly, in terms of energy expenditure (calories), going the extra mile only takes about 100 calories (.63 x lbs...example = .63 x 150lb person = 94.5 calories). Not too exhausting.

Read more here at Runner's World.

Sunday CFers

4 rds (rest 90 sec. between rds):
MB Suicide, Bicycle Crunch, Curl/Press, StepOver, Ring Dips, Swing, Decline PU, Box Jump, High Pull
(rotate exercise on Suicide...Adv=3, Beg=2)

PS. May as well do a Wednesday Form while we're here...see Push Press...dip, drive, weight ends over midline, head punched thru...nice Sam!