Archive for December 30, 2014

Wednesday 20141231 @ 10am

Posted: December 30, 2014 by ladygrape01 in Uncategorized

Have a Safe and Happy New Year!

.

WOD:

New Year Countdown Chipper

50 Double Unders

45 Hand Release push-ups

40 Lunges (20 each leg)(135/95 on back)

35 Box Jumps (24/20)

30 Deadlifts (135/95)

25 Pull-ups

20 Clusters (135/95)

10 Ring dips

5 Snatches (135/95)

4 Handstand Push-ups

3 Overhead Squat (135/95)

200 M run

1 Muscle Up

 

Scaling Options:

–2 to 1 Doubles to Singles

–Decrease Weights

–Ring Dips with Bands

–HSPU using box

–MU with band or jumping

.

No Class on Thursday 1 January 2015

.

Athletes and Coaches:

Below are some great CFTOTF opportunities to help you towards your fitness goals in the New Year:

CF Nutrition Seminar: Overview of Paleo and Zone (Pick one)
-Mon 5 Jan 1130 HAWC Classroom
-Tue 6 Jan 0700 HAWC Classroom
-Tue 6 Jan 1730 HAWC Classroom

Winter Warrior I Team Competition: Sat 17 Jan.
-Information:
https://totactfit.com/winter-warrior-i-team-competition/
-Register your team or sign up to volunteer:
https://www.eventbrite.com/e/winter-warrior-1-tickets-14274999909

Lurong Paleo Challenge: 5 week challenge starting Mon 19 Jan
(this is not an endorsement for Lurong)
http://www.challengeseries.lurongliving.com/resolution15/

Cold Steel Challenge: 9 week Fitness Challenge beginning Mon 12 Jan.
Signing up is easy:
* If you participated in one or both of the past two Cold Steel challenges
on DailyEndorphin, log into your existing DE account here:
https://www.dailyendorphin.com/de/login
* From your user dashboard, click the orange “join” button in your “News & Notes” area.
* Then select the conference size you wish to compete in (“Deterrent 17-25”,
“Effective 11-16”, “Safe 6-10”, “Secure 1-5”)
** NOTE: Select “Effective 11-16” to find the CFTOTF team
* From the next page, select the team you wish to join
Please note that if you do not select a team to join or start your own to
complete the sign up process, you will not be a participant in the challenge until you do so!

Or:

* If you have not participated in either of the past two Cold Steel
challenges on DailyEndorphin,
Click or copy/paste THIS entire link into your internet browser:
https://www.dailyendorphin.com/de/signup/join/group/1058/371b8a
* At the next page, click on “Create an Account”.
* Enter your personal account information in the required fields and click
the “Create Account” button.
* Click the orange “Yes Sign Me Up!” button to reaffirm your intention to
sign up for the challenge.
* Then select the conference size you wish to compete in (“Deterrent 17-25”,
“Effective 11-16”, “Safe 6-10”, “Secure 1-5”)
* From the next page, select the team you wish to join. Please note that if
you do not select a team to join or start your own to complete the sign up
process, you will not be a participant in the challenge until you do so!

* You are now a participant in the challenge. Click the “Return to
Dashboard” button.
* PLEASE NOTE: You are NOT a participant in the challenge until you’ve
followed ALL of the above steps to join it.

Advertisements