Hey everyone, that time has come to say farewell (to the classes anyway), so come on out for class at 5:30 at Mitford and get yer sweat on!
If I don't see you, take care!
07/28/2011
07/27/2011
Thursdsay July 28/11
Class at 8:30 as usual!
IF you aren't going to make it out give this a whirl:
Find a moderately steep hill... go to the bottom of it (after warming up), and run up it!
6x
Run up 60s; walk back toward bottom for 3:00 total rest
B/t rounds 3&4 find a branch or bar to hang from and practice your kipping pullup for 10 mins.
For this it is OK if you don't make it back to the bottom in the 3:00, simply turn around and get movin' up the hill if the timer goes off! Re-start round 4 at the bottom of the hill and see if you can match you first set of runs.
07/26/2011
Wed. July 27/11
Mix Class at 6pm today.
A. Side Planks; AMSAP in 60s x 2 sets/side; 30s rest b/t sides.
B. 3x
10-15 Tuck Jumps- max height (power clean @ ~50-60% if doing this at home with some wts.)
100m Sled Drag Forward
2:00 rest.
C. 3x
10-15 Goblet Squat
100m Farmer Carry
2:00 rest.
07/25/2011
Tuesday July 26/11
Class at 8:30 as usual!
If you aren't going to be out there here is one to keep you busy:
A. 10 Mins. Handstand/Handstand Pushup Practice; 5:00 rest (active, get legs warmed up a bit again)
B. 5x
10 Pushups
10 Squats
10 Pushup
10 Squats
200m Run
For time.
07/24/2011
Monday July 25/11
*Remember, class only at 6pm today
A. 5 Rounds
15 KB SumoDL HighPull
30 Switch Lunges
400m Run
60s rest
Men use 24kg and women use 16kg for the KB.
THANK YOU!
It is official, this will be the final week of group classes for Cochrane Functional Fitness Inc. for 2011. This goes for both the Bootcamp and the Group S&C Class (formally known as CrossFit Class).
With summer scheduling being a challenge and with decreasing attendance as the holidays go on we have decided to speed up our close date 4 weeks early, as we had originally planned on carrying on until the end of August this year. If you have paid for classes for the next month/4 weeks then don't worry, you will be refunded for the time you haven't used. Friday past was the end of the second intake of Bootcamp and so this week would have marked the beginning of round 3, if you were intending to continue on for the final 4 weeks then I invite you to come out this final week for your workouts, and that goes for those that had lapsed time in the last little bit- come on out and let's have a few good workouts to finish off.
Thank you to all have been with us for a little while, and those that have been with us for a long while. I/we will never forget you, the incredible people that came in and slaved day in and day out. Your hard work and dedication has been an inspiration to me and others around you. If I don't see you before the end of the week then I'm sure we'll see each other around, until then and after- keep at it and love every minute of it! This whole fitness thing is a journey, not a sprint... or even a marathon. A journey that at some point will turn from shedding or gaining a pound to becoming just what you do- because you enjoy it.
Despite greiving the passing of this era in our lives I am extremely excited for the future. I am excited to work with a small(er) number of people in a more personal setting, so that they can recieve a more focused attention. I am excited to be able to have a more flexible schedule, so that time off really is time off. But, most of all I am really excited to have more time with Vicki and the boys! (I'm sure all of you with families can relate to these sentiments)
Thank you to all who have wished us well in our journey, it is deeply appreciated. It turns out the ones I was most hesitant to tell of our future were the most supportive ones.
Thanks again and I hope to see you this week, or sometime soon!
Mike
Schedule: Week of July 25/11.... the grande finale?
Note: All evening classes this week are Bootcamp/ Group S&C mixed, just like previous Fridays:
Monday: 6pm- Mix Class
Tuesday: 8:30am
Wednesday: 6pm Mix Class
Thursday: 8:30 am
Friday: 5:30pm- Mix Class
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