02.12.13 Mardi Gras WOD tonight!

How’s your HAPPY FEBRUARY going?

Earlier this month, I challenged you all to think positively this month. Practice chasing negative thoughts from your mind and you’ll be surprised at how much happier you’ll be! A good friend of mine shared this Zen Habits blog with me and I enjoy reading it regularly now. Here’s his great post from last week with some advice the author offers his kids. I wish the same for all of you/us!

Rowing class tonight at 7!

Every Tuesday, Uran leads a rowing class in the front room at 7pm. Please RSVP in advance, because only 5 SPOTS are available. Here’s tonight’s rowing workout:
Pyramid Workout
Keeping a steady stroke rating of 25-27 spm (strokes per minute) for all but the last piece (piece is rowing talk for an interval or distance…in this case, “the last piece” is the final 500m max effort):
500m, rest 2:00
750m, rest 2:00
1000m, rest 2:00
1500m, rest 2:00
1000m, rest 2:00
750m, rest 2:00
500m max effort (28-30 spm)

And here’s a great video from Concept2 (okay, a good video… very informative, but I’d like to add some dancing WB frogs or maybe give the narrator a wise guy gangster accent like in the cartoons) with some rowing form tips. Uran can teach you all this AND MORE!!!

Mardi Gras WOD tonight at 8!

Join us tonight as we celebrate Mardi Gras at the 8pm class. This class doesn’t count toward your weekly visits AND it’s open to the public/beginner friendly, so bring a friend. Wear your Mardi Gras yellow, green and/or purple to earn some beads & masks!
Bridget, Lynn and Nina have arranged for some post-WOD refreshments. I won’t give specifics but there might be spiked jello, king cake, a special cash-out and an after-party down the street at Front Page News (it’s a New Orleans Cafe. You know they’ll do it right). If you attended the holiday party, you’ll remember what an amazing jello chef Lynn is. Don’t miss it… we’ll be doing a special WOD to celebrate:
Every minute on the minute for 20 minutes:
Odd rounds – 5 burpee bead tosses
Even rounds – 3 dance-atop-a box jumps (anti-dancers can do 5 squats atop the box instead)

All other classes will do the boring ole regular WOD, listed below…


Laissez les bon temps rouler! (aka LET THE GOOD TIMES ROLL)

Workout of the Day (aka regular ole boring WOD)

A. Power Clean: 3-3-3-3-3-3-3, every 3min
B. 5 rounds for time:
12 toes-to-bar
10 wall balls 20/14#

And coming tomorrow…

A. As many rounds & reps as possible in 20min:
10 handstand push ups
2 rope climbs
20 walking lunges
B. accumulate 3min each of L side bridge & R side bridge

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