Thanksgiving Day Gym Schedule: The gym will be open at 8:00 a.m. and there will be a class at 9:00 a.m. Please bring non-perishable food items to be donated to local food banks after the class.
AMRAP In 8 minutes of:
5 Power Snatch 95#/63# (Comp. 135#/93#)
10 Skater Plyos ( 4'' apart)
10 Power Cleans 115#/73# (Comp. 155#/103#)
10 CTB Pull Ups
10 Single Leg Double Unders
200 Sit Ups
Post rounds and times.
Coaching Tips: The distance you must make your feet land in the skater plyos is 4 feet. Use the floor mats as a guide. They measure 4' x 6'. Your feet must land outside the line. We have never had the single leg double under in a workout. The reps to complete are not that many, so you won't be stuck at that exercise forever.
Paying attention to body positioning during a workout is one of the things coaches are supposed to do for their athletes. Giving verbal ques to help athletes correct minor body positioning flaws in an effort to get them to perform better is the most common tool we use to achieve that goal. Distributing the weight on their feet can make a big difference in how an athlete performs most movements. In the pictures below, the first two athletes are positioned pretty good. Body weight is on the heels of their feet. We can always do better. In the bottom picture, notice how the athlete has her body weight on the lateral side of her feet. The weight's still on the heels of her feet, but by having the weight distributed on the lateral part of her feet, it allows for more power used by her hips. She has better tracking of her knees over her feet, so that translates to much more efficient movement in the exercise, in this case the kettlebell swing. Attention to detail: it can make all the hard work you put in pay off even more.
Rose 4/12:35/10:01 Rx
Emily 4 Rx/12:10/7:00 Rx
Mike 2 Rx/-/6:56 Rx
Eric 3/12:15/9:30 Rx
Don 3 Rx Comp./9:19 Rx Comp./9:47 Rx
Paul 3 Rx Comp./8:57 Rx Comp./8:48 Rx
“Cindy” @ CF Santa Barbara
Steve 23 Rx
Julia 16 Rx
Tyler 4/14:21/10:51Rx All
Kristi Kristi 3/17:22/14:52Rx All
Walt 4/16:06/12:02Rx All
Sabrina 3/16:27/We timed this???
Robert 3Rx/12:43Rx Comp./3:26 100
Tony A. 4Rx Comp./13:30Rx Comp./4:24 100
Dusty 4Rx Comp./19:46Rx Comp./—
hey…I did 4 rounds plus the snatches for round 5!!! I got the puke in the parking lot to prove it…
Justin B. 4Rx/9:21Rx/14:36Rx
Teshina 4Rx Comp./15:59Rx Comp./9:06Rx
Scotty 4Rx Comp./11:37Rx Comp.
Rebecca 3Rx Comp./9:38Rx Comp./8:20Rx
Lisa 5Rx/9:56Rx Comp./6:27Rx
Jarodd 3Rx Comp./12:57Rx Comp./9:40Rx
Michelle Z. 3Rx/13:47Rx/7:14Rx
Jim D. 4Rx/11:47
Jeff A. 4Rx/10:09
Tina R. 3/15:24/12:20Rx
Real great visual appeal on this site, I’d value it 10.