Sunday 9/4/2011

WOD


Get outside and do something with your family or friends!  Run for fun!  Sprint with them!  Push your car around the block, but have some fun!  See you all Tuesday!  Happy Labor Day!

Get out and RUN

Saturday 9/3/2011

WOD

7 ROUNDS FOR TIME AND LOAD:

200 METER RUN

1 DEADLIFT (HEAVIEST LOAD POSSIBLE, INCREASE OR DECREASE WEIGHT AS NEEDED)

REST UP TO 3 MINUTES BETWEEN INTERVALS

*RECORD TOTAL WEIGHT AND TIMES

GREAT ARTICLE ON PROGRAMMING 

THURSDAY 9/1/2011

WOD

800m Run
30 Double Unders
30 Squats
30 Lunges
30 Squats
30 Double Unders
800m Run

Jake doing what Jake does best!

Tuesday 8/30/2011

WOD

3 ROUNDS OF:

400 METER RUN

15 MEDBALL CLEANS 20/14 LBS

20 PUSHUPS

Think these kids will have a problem being successful in life?  No way!  What are your kids doing?

Congratulations to our August Member of the Month Jeff O'Dell.  Jeff represents everything that we love about our group and sport.  He works hard, strives to improve, shows up regularly and never complains.  Thanks Jeff for being YOU!

1. How did you find PT In The Park?

·                  Word of mouth (Sal & Rachel)

2. What is your favorite skill, exercise or WOD?

·                  Sprints

3. What is your least favorite?

·                  BURPEES!

4. How long have you been doing PT In The Park?

·                   Since July 21^st’ish

5. What do you do for a living?

·                  Expeditionary Technologies (Gov't Employee)

6. What is the best vacation you've ever taken?

·                  Diving in Hawaii

7. What is one thing you think people should know about you?

·                  My passion is playing music, drums!

8. What kind of music do you like to listen to while working out?

·                 “Driving” stuff like Shinedown, Dave Matthews, Nickleback

9. What is one thing you miss about being a kid?

·                  My current knowledge! (If I only knew then what I know now!)

10. If you could have any super power, which would you choose?

·                    Time travel………

Sunday 8/14/2011

POSE warm-up

WOD

4-8 x 400m run

Rest as needed between efforts. Try to keep each round within 3-5 seconds of your first round while focusing on technique.

Jose getting his Pull On!

Saturday 8/13/2011

Coach Rob is going to be giving us an introduction to the POSE running technique.  Come out with an open mind and watch the magic start to unfold.  The next two days WODS will be in preparation for his upcoming POSE running seminar.  

***POSE warm-up***

WOD

Three rounds for time of:

800m run

50 Sit-Ups

50 Back-Extensions

Rob working on carrying heavy things!

8/7/2011

TEAM  WOD

Death by Rower!!!!- AMRAP :25

Divide into two teams! Each member will row for 1 minute.  At the end of that minute, the person will quickly transition off the rower and run 200m.  The next teammate will hop on the rower and continue on with the row.  You will continue to rotate thru trying to accumulate the greatest number of meters rowed.


rowing technique video

Solid squat form....Knees shoved out, Butt back!

 

 Can I get hurt doing this????? -Read on!