Happy Friday Girls!
I hope everyone is settling into summer break, and has gotten to spend some time with friends and family. I've had a few calls about our workouts (strength/conditioning), and want to continue to encourage all of you to call myself or coach Bodecker as questions arise.
OK...this week's CrossFit Friday Challenge is WOD #2: 5 push-ups, 10 sit-ups and 15 squats (these are air squats, no weight, go parallel). Remember, sit-ups are full sit-ups, not crunches. Do as many rounds as you can in 10 minutes.
Example: 5 push-ups, 10 sit-ups and 15 squats = 1 round.
I know each of you are working hard! You're representing Whitworth Volleyball through everyone of your workouts. Kati and I are so proud of all the work and preparation each of you are putting in. Keep up the fight girls!
Have an awesome weekend!
Pancho
Whitworth Volleyball
Friday, May 30, 2014
Friday, May 23, 2014
First CrossFit Friday Challenge!
Happy Friday Girls!
I hope the week has treated you well, and that you all are off to a good start with our summer training program. Remember, your dedication will pay dividends for you and our team during the 2015 season. Our team has gained a great deal of "toughness" during the past year together, and I'm certain summer will be no exception. You're all in this together...never think you're doing it alone. Somewhere this summer you have a teammate training and thinking about you!
RUN YOUR RACE TO WIN!
Corinthians 1:24 - Do you not know that those who run in a race all run, but only one receives the prize? Run in such a way that you may win.
Every day, when you put in the effort to train in any way (spiritually or physically), you get stronger.
CrossFit Friday Challenge for May 23, 2014:
"Annie" - 50, 40, 30, 20, 10 double-unders and sit-ups
You do 50 double-unders with a jump rope and then 50 sit-ups
Then, you do 40 double-unders and 40 sit-ups
They, you do 30 double-unders and 30 sit-ups
Finally, finishing with reps of 20 and 10 in the same progression
Remember to record your time here, and you will be able to see your teammates' times. We will do this one again later in the summer, and you will be able to see improvements you've made, as well as those your teammates have made.
I hope you all had a great week! FINISH STRONG!
Win The Day!
Coach Pancho
I hope the week has treated you well, and that you all are off to a good start with our summer training program. Remember, your dedication will pay dividends for you and our team during the 2015 season. Our team has gained a great deal of "toughness" during the past year together, and I'm certain summer will be no exception. You're all in this together...never think you're doing it alone. Somewhere this summer you have a teammate training and thinking about you!
RUN YOUR RACE TO WIN!
Corinthians 1:24 - Do you not know that those who run in a race all run, but only one receives the prize? Run in such a way that you may win.
Every day, when you put in the effort to train in any way (spiritually or physically), you get stronger.
CrossFit Friday Challenge for May 23, 2014:
"Annie" - 50, 40, 30, 20, 10 double-unders and sit-ups
You do 50 double-unders with a jump rope and then 50 sit-ups
Then, you do 40 double-unders and 40 sit-ups
They, you do 30 double-unders and 30 sit-ups
Finally, finishing with reps of 20 and 10 in the same progression
Remember to record your time here, and you will be able to see your teammates' times. We will do this one again later in the summer, and you will be able to see improvements you've made, as well as those your teammates have made.
I hope you all had a great week! FINISH STRONG!
Win The Day!
Coach Pancho
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