Everyone don't forget that there is only one class on Fridays for 2012. Class starts tonight at 6:00 p.m. If demand for earlier or later classes arises, we will accomodate accordingly.
Also I wanted to thank everyone for getting their EFT info to me quickly so that we could get set up on auto payments. We are expecting a big growth over the next few months, and this makes our jobs much easier. We can concentrate on coaching instead of concentrating on accounting. :)
i think some of you, from recent texts and emails i've gotten yesterday and today, are still feeling some abdominal soreness from the ghd's. if so try a little abdominal stretching.
lay down on the ground face first. put your hands in pushup position. actually push your chest up off the floor straightening your arms, leaving the lower half of your body (hips, legs, feet) on the floor. there should be a big arch in your back. try to look up at the ceiling. you'll feel the stretch right where you need to.
if that doesn't make sense, here's a pic: http://www.shapefit.com/stretching-exercises-abdominal-stretch.html
Keeping the chest and elbows up, and the knees out, enables efficient transfer of power from from the legs and hips into the wallball.
Big Dawgs:
ReplyDeleterx,
Women=
21-15-9
Kettlebell Swings, 1 pood
Burpees
then 50 wallball shots, 14# ball
Pack:
15-12-9
Kettlebell Swings, 1.5 pood
Burpees
then 35 wallball shots, 20# ball
or
21-15-9
Kettlebell Swings, 1 pood
Burpees
then 50 wallball shots, 14# ball
Pups:
15-12-9
Kettlebell Swings, 12-26#
Burpees
then 35 wallball shots, 6-10# ball
7:54 rx
ReplyDeleteKbs/burpees 4:26
Wall balls 3:28
Everyone don't forget that there is only one class on Fridays for 2012. Class starts tonight at 6:00 p.m. If demand for earlier or later classes arises, we will accomodate accordingly.
ReplyDeleteAlso I wanted to thank everyone for getting their EFT info to me quickly so that we could get set up on auto payments. We are expecting a big growth over the next few months, and this makes our jobs much easier. We can concentrate on coaching instead of concentrating on accounting. :)
i think some of you, from recent texts and emails i've gotten yesterday and today, are still feeling some abdominal soreness from the ghd's. if so try a little abdominal stretching.
ReplyDeletelay down on the ground face first. put your hands in pushup position. actually push your chest up off the floor straightening your arms, leaving the lower half of your body (hips, legs, feet) on the floor. there should be a big arch in your back. try to look up at the ceiling. you'll feel the stretch right where you need to.
if that doesn't make sense, here's a pic:
http://www.shapefit.com/stretching-exercises-abdominal-stretch.html
Coach Cori is definitely going for top blogger 3 years in a row.
ReplyDeletesub 7 rx
21-15-9 sub 4
i gotta win at somethin'!
ReplyDeleteran this alone on sunday. i couldn't remember what the times were...all i knew was that i had to go fast.
ReplyDeletekbs/burpees 4:25
wallballs 3:22
total time 7:47 rxd woot!