So yesterday was a 5K run or 5K row. Looks like I really need to work on my cardio! Finished the row in 19:53. Wow, that was rough! Good job to Theresa and Richard for attempting their 1st medium distance row and finishing it with gusto as well as Laura for finishing strong! Everyone else ran the 5K that showed up to the gym to complete the WOD. The route we run is less than ideal with several long, steep hills and an obstacle course of cars, trucks and buses to dodge in the 1 and last 1/4 mile. That being said, Newbie Jeff averaged less than a 10 minute mile! Super job! Pretty soon we won't consider you a "newbie" anymore!
Colleen, Shannon, Perrin and Chris took on their 1st Fight Gone Bad last night. Good, good, good job! Glad to see ya'll actually liked it! It's one of my favorites! Don't forget, Rome wasn't built in a day. It takes time, dedication and lots of hard work to accomplish what we want to accomplish! You guy and gals are definitely on the right track!
NEW BOOT CAMP STARTS TONIGHT AT 7PM! YEEHAW! We have an incredible group of ladies starting tonight, 16 strong! I'm psyched up to be working with this group as I see lots of potential, will power and drive in all of the ladies I tested! We've got runners, lifters, newbies, experienced former bootcampeers, young and old(er) all in one class! Hope you gals are ready to accept the challenge that lies ahead! Your homework this week (yes, homework) is to get in some type of cardio 3-4 times before next Tuesday's class. By cardio, it can be running, speed walking, swinning, biking, jogging or rowing. I want your heart rate up to 70-80% max. I want to see you break a sweat for at least 30-45 minutes. I want to see you kick start your metabolism by getting those muscles working and the blood pumping! The gym is always available to boot campers all of the hours we are open for you to use the treadmill, rowers or to work on exercises you are lacking skill or mastery in. Remember, our diet is 90% of how we look and how we feel. Let me know if you need help in your nutritional counseling.
One last thing: I'm organizing a Real Man's bible study that will meet at the gym on Friday mornings at 5:30AM. If you, your spouse, your peers, your sons or someone you know is interested in exercising their spiritual muscles as well as their physical muscles, please give them my info. It is for the glory of God that " I can do all things thru Jesus Christ who strenghtens me" Philippians 4:13
Now for todays WODS:
CFWOD
"Cindy"AMRAP 20 minutes of:
5 - pull-ups
10 - push-ups
15 - squats
OR
HITWOD
5-5-5-5-5 of:
Push Press
Weighted pull-ups
Man makers
Now go get some! See you tonight!
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