Tuesday, December 29, 2009

Brendan Sullivan and Tricia Lilly during Monday night's workout! Brendan Sullivan is the Founder and Executive Director of Headfirst Summer Camps based out of DC.  He formerly pitched for the Cardinals and was drafted and played for the San Diego Padres Organization.  You can find him and Tricia at the Kalorama location and here at CF Balance.  They have been enjoying Crossfit workouts together for the past 6 months!  Keep up the smiles and great work!

WOD for Tuesday:

Weighted Pull-ups

5-5-5-5-5

Alternating Tabata Sets of Power Cleans and Any Way Overhead (115/85lbs for both exercises)

*Start the clock and perform as many repetitions as possible for 20 seconds of power cleans (last rep rack on power rack).  Rest 10 seconds.  Then perform as many overhead movement- jerks, power jerks, push presses... (also performed as split jerks as needed- remember to recover with front foot first if splitting).  Rest 10 seconds.  Repeat this for a total of 16 sets (8 alternating sets of power cleans and power jerks).  The entire workout should take 8 minutes.  Post total number of reps completed.

Next FOUNDATIONS Course begins January 4^th. (Monday/Wednesday at 12pm).  Please email danielle@balancegym.com for more information/to sign up.

GOAL SETTING CONTINUED........

Please pick up a goal sheet tomorrow following your class.  We will also have these available on the site under the "Results" link in the next couple of days.  Additionally, review the skill levels on the following link to brainstorm goal setting.  These are only suggestions.  You may not be familiar with all the movements, but hopefully it will provide you with a starting point.

http://www.crossfitportland.com/wp-content//2009/02/cf-pdx-skills-12.pdf  - from Crossfit Portland