December 30, 2010

First up to start out the day was an on ramp with Joanne.  Jamie came later in the day, but they both did the same WOD.  They did:

15 Squats
8 Pushups
10 KBS
   3 rounds for time

Tani and DB are back from their family vacation and ready to rock so they got the bike/row WOD that we did yesterday to ease them into the working out again.  The WOD was:

2 min. Bike/ 2 min. Row
-2 min. rest-
   4 cycles alternating between machines each cycle.

Once Tani and DB were done, we had a group of firefighters and Matt come in for some training.  This was the first time to the gym for the firefighters.  We had Jaimie, Mike, Jason, and Carmi.

They did:

    7 min. AMRAP

7 KBS

7 Hand Release Pushups

7 Squats

Jack is giving some direction and demonstrations before the class starts

Lastly for the day was Jessica.  Today was also Jessica's first time to the gym so Jack had her start out with an on ramp course to get a feel for her level of fitness.  If you guys are wondering why we try to on ramp people instead of throwing them into the mix with the rest of our crew its because we like to get a feel for everyone's level of fitness as well as teach them the basic skills needed in order to keep good form throughout their workouts so that they don't get hurt.  Not to mention a couple of one on one sessions are always good to build a relationship with your client so that both of you can get a feel for each others ways of learning and teaching.

Jessica did:

3 Ring pulls

5 Pushups

10 Squats

   3 rounds for time