I am really looking forward to seeing some new faces along with the “strong and the brave” people who have improved their lives through the AWE Center in 2009.

We have lots of new equipment, so get ready to learn lots of new things and make even faster progress in 2010!

Today we’ll talk a little about the program and then do a little weightlifting….Press, Push-Press and if we have time the BW Squat.

We loaded up new bars, bumper plates and boxes in the AWE Center and prompty put them to good use.

Worked on deadlift and box jump progressions.

4 rounds for time
10 Deadlift
10 Step-ups

4:00pm
 3 rounds
row 400/350/300m
21 #35 kb Swings
12 ring rows:
jane:  15:51
chris: 15:31 (push-Ups)

4:45pm (times a little slower as 3 people using rower)
3 rounds
row 400
21 #35 kb Swings
12 ring rows:
karen: 19:49
stacy: 19:42 (200m push-ups)
angela: 18:28

4:00pm
breathing ladders press, row, sit-up:
chris: #12/15, 1013m/15, 15
jane: #12&#10/15, 1026m/15,  15
nicole:  #12/#8/, 1235m/15,  15

4:45pm
we used the rower as the timer 500m with rope skip, kb swings, sit-ups, press & lunge steps for max reps
jim:  144.9
karen: 214.3
nancy: 220.9
barb: 230.5
angela: 216.2
stacy: 237 (300m)

Max Reps going 20 Seconds Work, 20 Seconds Rest for 8 Rounds of:

KB Swings
Push-Ups
Rope Skip
BW Squats

1 Minute Rest Between Rounds