Swine's first class.
Keith, from Orlando drops in for a WOD!


W.O.D. 09.02.09
"The Bear Complex"...(wmv)(mov)
You have 5 rounds to find your max weight at:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
These exercises must be done in succession without putting the bar down for seven times through the sequence.
You may rest as needed between rounds.
Contact with the floor must be touch-and go during sequences.
Rest anywhere but the floor.
Please take 5 minutes to watch the video so you know what to expect.

There will be a Demo Class tonight at 7:30PM taught by our new Level 1 certified Coach Paul, better known as Swine. It will not be the WOD listed above on the blog, there will be a different WOD for the 7:30 Class. All members are welcome.

"Follow your dream...take one step at a time and don't settle for less, just continue to climb. Follow your dream...if you stumble, don't stop and lose sight of your goal, press on to the top...For only on top can we see the whole view, can we see what we've done and what we can do, can we then have the vision to seek something new...Press on, and follow your dream."
-- Amanda Bradley

Meg 60(x6)
Swine 110
Sam 145
Shawn 115(x5)
Jen C. 70
Nikki 90(x6)
Aimee 95 (x4)
Nicole 85 (x2)
Miranda 80
Lisa 95 (x5)
JZ 95 (x3)
Brian 80
Jason L. 145 (x3)
Jason W. 155 (x6)
Hannah 115 (x1)
Chris 135 (x4)
Jeff 110
Cindy 55

The Swine WOD. (+,-, R):
3 Rounds for time of:
15 Push Press (65/95)
15 Push-up
400M Run

Keith Rx 12:53
Dawn 35# 11:45
Trisha 45# 12:03
Liz 45# 12:17
Lisa Rx 11:28
Chris Rx 8:37
Aimee Rx 8:42
Jeff Rx 12:04
Kristin 45# 12:26


Megs said...

And it's 7 sets per round? Wowza

Cindy said...

Sounds like a perfect WOD for our private Aimee (if it's OK with you!). If I do Da Bear with you will I have enough left in the tank to do Coach Swine's WOD at 7:30? I'd love to do both!

Aimee Lyons said...

Perfect for 6:30 session...and Go for it Cindy!!!! You can do both classes!

Aimee Lyons said...

yes Megs :)

Megs said...

OMG!!!! Enough said.....

Kit said...

Oh man Swine, I'm missing your class. I'm bummed. I should tell my dad to come in my place. They better be hurting...Cindy, you asked for it, but you can do it!

Chris P. said...

nice job tonight Swine, I'm still trying to figure out that minus, j/k

Aimee Lyons said...

Me too Chris!?! ...between that and the pitter patter of your feet I might have bad dreams?

Jeff said...

Aim ... I didn't Rx I only had 80 pounds on for Swine's WOD.

KDitty said...

Great job Swine! I really enjoyed the class.

Chris P. said...

you know a good remedy to bad dreams? I'll give you a hint: it's small, and red, and there's only one of them at every meal....

Swine said...

Thanks to everyone that came to the workout. I learned a lot for everyone and realized how hard it is from the other side. The support and tips will be used to make each r=time I teach better.

Miranda said...

Hey, I have access today.

Aimee, I used 85 for my last set, just an FYI

Curin said...

swine im sad to have missed your WOD :( i didnt get home until 7:30. cant wait for the next one though :)