7/14/10
Tuesday, July 13th, 2010A little Box Courtesy…. We are all doing great in the box and really enjoying our time togther. With that said lets remember a few things. When the “coach(s)” of the class is teaching please do not try to teach over the coach or instruct others on the side. There is a reason they are the coach and why they are in charge. Not only for their knowledge and experience, but for safety. As always if you see something that can be potentially harmful please do speak up. We are having a little problem with this and it is not fair to the others that are trying to listen to the coach(s) of that class.
Secondly, lets give each other space. If you want to hang out and watch an extra class, please feel free. There is nothing wrong with cheering and helping each other on, but lets move back just a little and not be right on top of that person trying to complete the WOD. Should they need to bail out, allow them to drop their own weight and control the position. That is even more reason to give space, you can’t anticipate their exact movement or bail out and it can easily become a dangerous situation.
Let’s keep up the great work with those in mind. We have such a strong and great community in our box, it will only get better as we progress.
This Saturday’s WOD will be at 8am at Lowdermilk Park on the beach. Coach Rocky will be there to lead us in one of his last WOD’s before he moves on to the FBI!!! Please bring appropriate clothes.
Now let’s have some fun……..
WOD:
FILTHY FIFTY!!!!!
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Supermans
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
We could not get the video to post but put this address into you browser and watch this great video of Garth Prouse taking on the Filthy Fifty.