Working Smarter

Posted on January 22, 2008 by Jason

Awesome job with Murphy everyone.  Cheryl, Beth, Sue, Jess, Kramer, Mark, Viv, and Andrea!  Those of you that did Fran today did great as well.  MJ, Allie, and Laura did awesome! 

Everyone has had a super challenging week so far.  We are going to take the next 2 days a little lighter and then "Party with the Girls" on Friday.  If you have missed the last 2 days you can still do an intense WOD – Fran or Murphy. 

Tomorrow we will do 3 rounds of the CFWU, no rowing.  Try really focusing on your form and challenging yourselves.  If you have been doing jumping pullups try to start using the bands.  Also, focus on your OHS, keeping your back strong and using active shoulders, we also have a new slosh pipe you can try, it makes a light weight extremely challenging.

Before the WOD, we will practice some form and skill on the Squat and Deadlift. 

From there we will do the HQ WOD. 
Four rounds for time:
Run 400 meters
Rest 2 minutes

Anyone doing a "half intensity" week can do 4 x 200 meters or 2 x 400 meteres.   

After we will do some light stretching to cool down.

Don’t forget we are compiling 15 standard Workouts, please see the board and start putting your list together.  I hope to have the board hung tomorrow or Thrusday.

Also, I am ordering sweatshirt, hats, and under armour T’s.  If you are interested in any please let me know.