Molly (Coach K's lil sis)
Molly demonstrates excellent running form. As Big Dawg’s coach Jeff explains “maintain relaxed arms, and pretend you are taking a potato chip from your pocket to your mouth.”
CFOIB Big Bash Kid’s WOD
Today at 5:45pm. All ages!
“The highest reward for a man’s toil is not what he gets for it, but what he becomes by it.” – John Ruskin
Evelyn going Rx'd on Friday's WOD
We will run heats of 12 athletes every 25 – 30 minutes through WOD #1 beginning at 4:45 pm. You will have the opportunity to complete WOD #2 from 6 – 7pm only.
WOD #1
With a 15 minute time cap complete:
30 – 20 – 10 rep rounds of
Power Clean (135/95)
Bar Facing Burpees
Max double unders in time remaining.
Coach’s Notes: Complete the couplet as quickly as possible in order to achieve amrap of Double Unders. Total double under reps = seconds taken off of total working time. If you cannot achieve a double under then complete lateral barbell hops for reps (one over and back = 1 rep).
WOD #2
1 rep max Thruster
Coach’s Notes: Each athlete will have 7 minutes to complete a 1 rep max thruster. Bar must be taken from the floor. Squat must break below parallel and full lockout overhead with both feet planted for a 2 second count.
*CFOIB Kids WOD times
Pups & Buttercups one heat: 5:30- 5:45pm
Big Dawgs one heat: 5:45 – 6pm
WODs tba
Check the Kid’s Blog for more details!
“The question is whether we’re going to start taking the steps now to avoid the really big jumps that are in store if we don’t do something now.” — David Suzuki
Kim P.
WOD
Shoulder Press 3-3-3
Then 4 Rounds for time of:
Run 400 meters
12 KB swings (53/35)
15 T2B
MLS – 3 L-SIT holds for max time
Coach’s Notes: Post 3 rep max press and time completed to comments. Don’t forget to nominate your favorite CFOIB athletes & coaches for our Annual Awards. Click here to fill out the ballets.
Shoulder Press 3-3-3
4 Rounds for time of:
Run 400 meters
12 KB swings (53/35)
15 T2B
MLS – 3 L-SIT holds for max time
Coach’s Notes: Post 3 rep max press and time completed to comments
Matthew, age 4
Big Dawgs, Pups, & Buttercups can get their WOD on and show their stuff during our BIG BASH this Saturday. CFOIB Kid’s WOD will start at 5:45 with all ages competing together. Make sure to get your young athlete here with plenty of time to warm-up, smash a WOD, play in the bouncy house, get face-painted, throw water balloons, eat steak, and maybe have a piece of cake. (As long as Coach K decides to share the cake). We hope to see all of our young athletes & parents this Saturday. The fun starts at 4:30pm!
WOD: Tonight read for at least 30 minutes before going to bed!