07/23/09

WOD

   3 Rounds of:

      400m run

        21 - Knee Hugs

        15 – Air Squats

        9 – Burpees

Athletes

Susan        15:25

Tyler         16:06

Jess          16:22

Summer vacation week continued, so the group was rather small today. This meant we had plenty of space and time to work on shoulder rotation exercises. Strengthening the shoulder capsule and warming up those traps. We then progressed to Turkish Getups, one of my favorite skill movements. I should mention here that Tyler managed to do a proper form T.G. with a 26# kettlebell without any apparent danger of dropping the weight on her melon. This is moving some decent weight.

A lot of weight had been slung around this week, so the WOD took advantage of the overcast weather and included a nice 400m run. Once again, Tyler pointed out that technically 400m is from the endof the driveway so I'm really making them run an extra 20 meters by starting at the garage. I suppose this is correct, but it builds character and makes them better athletes. So does running uphill both ways in 100F+ weather. Besides, I do it so they have to as well.

One the buzzer rang, everyone made good time. Jess was lagging by the end of the first round but Tyler's stomach cramp during the run let Jess catch up. In the end, it was close but Tyler just pulled it out. Watching them do burpees against each other just warmed my cold little heard. Susan must have used her past few rest days well because she beat everyone by over half a minute. Nice job.

-jack

Jess                            Tyler