Aloha Friday Whitworth Volleyball!
This week's WOD is "Annie." It is:
1. Double Unders
2. Sit-Ups (Full)
* reps like this 50-40-30-20-10, so a countdown that equals 5 rounds.

So, 50 is your first round...40 is second...30 is third...and so on until you finish with your 5th round, which is the round of 10.  Remember, if you need help with substituting exercises to send messages through our blog or by e-mail. 

Ok, here is my confession.  I did not do last week's WOD - "Fran"...but I'm going to.  It's the first WOD I've missed.  No excuses, I'll get to it.  There, that's done...I had to be honest.  This workout is a tough one, so work hard at it.  The push-ups got me worse than the double unders on this one. 

I can't to meet all of you in a few weeks!  Find some time for yourselves this last part of summer.

Have an awesome weekend girls!
Coach Pancho

Crossfit Challenge #3 - Week 7

Happy Friday Girls!

This week's challenge is "Fran", one of the staple workouts for crossfitters.  Just to review:

"Fran"
Three rounds of  21 - 15- 9 repetitions:
Example of 1st round...21 thrusters, 21 pull-ups and 21 double unders
Example of 2nd round...15 thruster, 15 pull-ups and 15 double unders
You get the idea I'm sure.  Go after it!  Try to beat your time from the last "Fran" workout.

1) Thrusters with 45-95 lbs.
2) Pull-Ups
3) Double Unders

As I said before, I added the double unders to help all of you reach your goal of jumping higher and having better agility.  Keep pushing yourselves with your workouts.  It will make us a better team when mid August arrives.  I hope each of you are also taking time to enjoy family and friends this summer. 

Aloha Friday!
Coach Pancho

Crossfit Challenge Week 6 - WOD #2

Hello Ladies!
First, I want to apologize for getting the Crossfit Challenge wrong last week.  I believe Briu posted a a comment saying we should have been doing WOD #1 again.  She was right.  My goal for you girls was to try and beat your first WOD results using the same workouts another time through. As long as we were all getting after it and doing a WOD then that's the goal. 

That being said, this week should have been WOD #2..."Kelly".  It is 4 rounds of:
1) 400 meter run
2) 30 box jumps
3) 30 wall ball shots
*This one is for time.

Again, the goal is for you to beat the time you got on this from June.  Next week will be WOD #3 and then WOD #4.  We'll find time to get in Annie, which was WOD #1, so you can try for more rounds.
Sorry for the mix up, and if you have any questions please don't hesitate to contact me through our blog.

Forget mistakes, forget failures, forget everything, except what you're going to do and do it. Today is your lucky day. - Will Durant

Win The Day! - Go Pirates!
Coach Pancho

WOD #5 - Running Endurance WOD

I'm sorry this post is coming so late! This week's WOD is simple in nature, yet not so simple to complete.
1) Run 1 mile; rest 3 minutes
2) Run 3/4 mile; rest 2 minutes
3) Run 1/2 mile; rest 1 minute
4) Run 1/4 mile; DONE!

You do each round for the best time you can get....that's it. Post your times once you are finished. How is everyone feeling? Do you feel like you're reaching your goals? How are the weight workouts going? Does anyone need any help? Pleas let Coach Bodecker and myself know how things are going. If you need help making modifications to your workouts because of equipment choices, please let us know how we can help.

I hope you all had a great 4th of July and an even better weekend.

Coach Pancho