111029 Boot Camp WOD

Bonus Weekend Boot Camp WOD:
3 Rounds
10 Jump Squats /Pistols
50 Mountain Climbers /(2 Ct)
70 Sit ups
100 Squats
*Feel free to start workout w/ 800M -1 mile Run! :) If 3 Rounds is too hard do 1 or 2 instead.
See you all on Tuesday!

111025 Boot Camp Week #2!

111025 Boot Camp Week #2!

Stretching/Mobility
Skill Warm up:
2 Minute Run
30 Jump Rope /(DU's)
20 Squats
10 Sprawls
5 Push ups
10 Sprawls
20 Sit ups
30 Jump Rope/(DU's)
Skill Drills:
Intro to Box Jump
Partnered Skills: You go, I go
6 Box Jumps, 8 Lunges, 10 Mountain Climbers, 12 sec. plank hold
*Each partner does 1 exercise while other partner rests
Complete this cycle for 3-5 Rounds
**Elite: 10 Box Jumps (optional up/over), 15 Lunges, 20 2 ct. Mountain Climbers, 30 sec. Plank
REST 5 minutes
WOD: (Fitness Test)
For time:
4 Bear Crawls (8 Bear Crawls)
100 Jump Rope Singles (50 Du's)
40 Squats
30 Sit ups
20 Push ups
10 Burpees

Finisher: Partnered Leg Levers 2x20

111020 Boot Camp Day 2!

Stretching/Mobility
Skill Warm up w/ PVC:
5 Shoulder Rolls, 3 Good mornings
5 Squats, 5 Shoulder Rolls
(repeat)
3 Rounds: 10 Sit ups, 10 Push ups
WOD Drills:
Jump Rope & Flutter kicks (Double Unders , 2ct for advanced)
21-15-9
AMRAP in 12 minutes:
10 Sit ups
20 Jump Rope (DU's for advanced)
Running (Suicide sprint for advanced)
Finisher: Review of Squats & Push ups

Bootcamp Begins!!

111018 Bootcamp Begins!

7:30-8:30pm at Oviatt Elementary in Norwalk. 

Class is SOLD OUT!

Warm up:  3 Rounds of 25 Mountain Climbers & 25 Sit ups
Mobility
WOD Drills: 10-8-6-4-2
Push ups, Lunges, Squats, + Handstand Static Holds (elite only)
WOD for time:
50 Squats
25 Push ups *
50 Jump Squats *
25 Sprawls*
50 Lunges
25 Push ups*
50 Jump Lunges
25 Sprawls *
*Elite: Hand release push ups, pistols, Renegade Row Push ups, Burpees ( 2 Rounds)
Finisher: Partnered Leg Levers 2x20

BOOTCAMP! STARTS OCT 18TH!

Secure your spot for the Norwalk Parks and Rec newest class "BOOTCAMP"!

Classes begin OCT. 18th!!

Here's how you can register:

1. Walk in and register during office hours.

2. Place your registration form and payment in sealed envelope and drop in the drop box inside the front door.

3. Mail your registration form and payment.

4. On-line registration: Go to www.ci.norwalk.ia.us and click on "Departments," "Parks and Recreation", "Recreational Programs", then click on white box link "Parks and Rec Program Registration."

Class Information:

3-2-1 GO! Are you ready to kick your fitness into high gear? Join CrossFit Coach Angie Starmer for challenging workouts that have the ability to push your limits or simply give you more variety. The intensity is up to you! All fitness levels are welcome! This class will teach you basic fundamental bodyweight movements to include the squat, push up, and much more! These workouts are designed to optimize the 10 pillars of fitness: Cardio, Stamina, Agility, Coordination, Balance, Power, Speed, Strength, and Accuracy. Your results will be tracked week to week so you can see your own progress! Class structure will include warm up, technique/form practice, workout, finisher, and cool down.

You will need to bring the following: 5'-1" PVC pipe, 1 baseball, jump rope, water, and towel.

Class runs from 7:30-8:30 on Tuesdays and Thursdays at Oviatt Multipurpose Room (door #16)

Kids' First ISU Game Experience

The recent ISU/Texas Game was an UGLY game to say the least ( We had to leave at half-time).  However, the atmosphere of Cyclone Fans was amazing.  The kids and I had a great time with my dad and step mom.  Thank you DAD for putting this day together!

I spent the early part of the day running errands while my kids helped my mom babysit my adorable neices.  Then around 3pm I picked up the kids and we traveled to Ames.  My dad's office had a tent full of tasty BBQ and desserts.  Tailgating is such a crucial part of the home game experience!! Honey, wish you could have been here...

To You: xoxo
The kids asked much about our engagement day.  I was able to show them the score board where you proposed.  It was simply one of the best days of my life.  They got to see Cy and asked if that was the costume you wore.  It brought back so many wonderful memories! Next time, I hope we can go together and relive those treasured times. I love you.

Here's where it all began....on that scoreboard!

Having a great time and waiting for kick off...

All of us...thinking of you!!