06/05/10 – Saturday Shenanigans!

CF 908 NIGHT OUT / ERIN’S BDAY! – Next Thursday, June 10 we will be going to the Tavern in Scotch Plains for some adult beverages to celebrate Erin’s birthday.  Erin’s bringing her own six-pack to the party.  Example below.

PJ got his first muscle up on Thursday night.  He was so excited to do another one that I almost missed it!  Here it is though. Congratulation PJ!  Who’s next people!  Keep the dream alive!  We all know Dottie’s been giving it a valiant effort, but once she gets into the dip position her hook slips through the ring.

GOALS! – Here is a list of all the goals completed over the past two months.  Great job to everyone.  Time to write down your next goal for the end of June!

Goals completed:

1. PJ – 30 Pull ups / 300# Deadlift / 1 HSPU to 1 abmat / 1 Muscle Up
2. Erin – 1 Hand Stand Push Up to the ground – I think Erin is the first lady to do this!
3. Niel – 5 Double Unders in a row
4. Steve – 250# Front Squat – 6 Muscle Up’s in a row.  Miss you buddy
5. Brian – 1 Muscle Up
6. Kate – 5 Pull ups with the purple band and then 5 unassisted pull ups!
7. Sara – Did not move to Ohio.
8. Jeanne – Graduated to pink band and then did 5 with the Purple!
9. Karen K. – Drastically improved her kettlebell swing.
10. Meredith –  1 Muscle Up!  – Mer is definitely the first lady to do this!

Dottie?

Schedule –

• Foam Roll / Mobility Warm Up / Burgener Warm Up
• Additional Warm Up – Focus on an area that is obviously a problem area and stretch/mobilize the stuff out of it.  Foam Roll/Lacrosse Ball/Partner Stretch – Whatever it takes.
• Tabata – Complete 8 intervals of 20 seconds of work, followed by 10 seconds of rest at each of the five exercises listed below.  You do not move on to the next exercise until you have completed all eight rounds at the one prior.  If there are not enough rings for everyone, some people should start on Push ups and then go to Ring Rows and meet up with everyone @ V-Ups.  Your score is the total number of reps you get at each of the 5 exercises.  Each step during the lunges counts as 1 rep.  So left, right is two steps.
  • Ring Rows (Set the Rings to about hip height, walk the feet out until your body is at or about 45% and pull yourself into the rings.  Your body should be one straight line.  Don’t let that butt sag!)
  • Push ups – Gents chest to deck.  Ladies to one abmat.
  • V-Ups – Try to keep your legs as straight as possible and touch your toes.
  • Lunges – Take BIG steps.  Do not let that front knee go in front of your toes.  Try to keep your front shin vertical.
  • Burpees – You know the deal here.  Just do them!
• Finisher – Sprint around the building once as fast as you possibly can.  Record your time.