Warm-up: 50 Jump ropes, Foam roll T-spine, 10 Push-ups, 20 Air squats x2
Front squat: 1 RM
MetCon – “9”:
9 Rounds for Time of
9 Abmat Sit-ups
9 Abmat Back-Ext.
First of all, it is January and that means time to pay for the month. Yay, right?
Secondly, a way better announcement is that the Paleo Challenge begins on January 11th! That means next Monday kicks it off. We will provide you with your food journal near the end of this week and the info packet will be given to you on the 11th. Due to some people being out of town we are going to hold one more lecture here THIS SUNDAY at 1:30pm. If you are going to do Paleo or just interested you need to be at this lecture (if you haven’t already attended one). Not only that, but you should bring your friends and family. There will be some really good, maybe even life changing information presented on. I know when I heard some things my whole perspective on food changed.
Lastly, Friday’s MetCon has a part to be done outside. This means please bring appropriate clothing with you. I don’t know how cold it is supposed to be, but plan for the worst. I would recommend some scarf or neck gaiter, a thick headband to cover ears, and maybe some gloves. Don’t let the cold scare you off people, you don’t want to miss this workout.
I guess there is one more announcement. This Saturday after the free class, the gym can be used to test one of your year-end goals. Several of you have met at least one of your goals and some of you have already met both, congrats Glenn, but if you have missed retest days use this time to come in and kick some Goal Butt!
“9” got A-nine-hilated,
<3 Coach Miss J
P.S. Sorry for the bad joke and post to comments who you think the awesome sweat man belongs to.