Day 4: Commitment...

Well, my one week free trial is over as of today.  I sign up tonight for an one month membership.   I'm pretty much hooked at this point, probably was hooked after that extreme workout last Friday. 

And when I commit, I always go thru with it.  Right to the very end.   Like all my previous programs that I've done at another gym; if I like it, I tend to repeat the program at least 3 times.  Which works out to about 8 to 9 months.

What was the draw to signing up, you may ask?  I love the challenge of the workouts, and above all, it's the attitude around the gym.  The people there don't judge you..  actually everyone encourages you... and as long as you remember that the only competitor you have, is yourself.  Stay focus, and you will succeed!

Today was the first class that they offered at 7:00 PM.   It's nice to have a later starting time.   You definitely don't feels so rush to get from work, to home and then to the gym.

This evening, we were greeted by two coaches.  Graham and Jodaye.  Jodaye is a new trainer who just received her certificate.  Kudos to her!   And Graham, we had him in our Fundamentals II course two weeks back.  Both coaches are extremely helpful.



Warm-Up:

3 Rounds

- 10 PVC Pass Thrus
- 10 PVC OH (Overhead) Squats
- 10 Salutation Lunges (5/side)
- 10 Push-ups
- 25 meter Frog Hop
- 25 meter Sprint


Skills:

CLEANS

- If < 6 months, do
  CLEAN HIGH PULLS

- Use Hip Drive
    No Arms!


WOD - "Nasty Girls"


3 Rounds

- 50 Air Squats
- 7 Muscle Ups (or 7 Pull-ups & 7 Dips)
- 10 Hang Power Cleans (135/95)



-----

MOB (Mobility - cooldown)

- roll Glutes w/Foam/Lax/Medicine Ball  (2 Minutes/side)
- Lat/  Hamstring Stretch (2 minutes/side)


My thoughts:

I really appreciate the encouragement from the coaches and as well as the members.  On my last round of the WOD; I was pretty much tuckered out.   But when you have the whole class cheering you on; it feels so good...  drives you to finish.  It's that thing they call community, where your part of the family.


My time for the WOD:  11 minutes 38 seconds.
- Purple assist band (145 lbs) for pull-ups
- bar (45 lbs)

Again, thanks for reading...

Tackling this one WOD at a time..  :)