The big hand is on the twelve. This is known as "top of the hour." All the group training sessions at One World start at the top of the hour (except for 6:30 AM, which is known as bottom of the hour???). Your trainer is ALWAYS there at the top of the hour. Your trainer has one or more of the following: a full time job, school, a wife, a husband, a boyfriend, a girlfriend, kids, a commute, etc.
You all have busy lives. Sometimes things get a little hectic and you run a little behind. You may not get to class at the top of the hour. You do your best to show up at the top the hour, but hey, shit happens! Up to seven minutes or so past the top of the hour is exceptable, but definitely not desireable.
This just doesn't cut it. 15 minutes or more after top of the hour is unacceptable. Why? Because your trainers have things to show you and they are on a schedule. You may have noticed, the entire session is written on the dry erase board. There is a method to the madness. There is a purpose to having a warm-up, skills training and then the WOD.
Sooooooo, here's the story. Should you walk in a little late, that's fine. If you plan on being coached during the session, then pleeeeeez, don't walk in late and go look at the board. Jump in wherever the group is at that point, or ask the trainer what he/she wants you to do. On some days, the warm-up is very informal and there is no rush to get it done. On other days, the warm-up is directly related to the skill portion of the day's workout. Those warm-ups are very structured and usually always ran in a group format.
If you chose to come in super late, that is totally cool with me. Just realize that as a trainer, I may not be able to give you the coaching that you need to properly perform the workout AND avoid injury. Plus, it is rude to your fellow athletes to expect them to wait for you to finish your warm-up before the trainer can move on to the next portion of the class.
One World has an open gym policy. That means that whenever you want to come in and workout on your own, you are free to do so (when we are open). Take advantage of that, but always remember that you are missing valuable coaching, and we all need to improve our skills!
Please realize that I am not directing this post at a single person at One World, and I would rather you come in late then not come in at all. I just wanted you to know that for me personally (and these feelings have been expressed to me by other trainers) that it is a little frustrating when people trot in late.
Maybe we should start a little "punishment"??? How about 50 burpees if you're late???? Just a thought! :-)
I want you all to get the best coaching we can give you! Please post your concerns or questions to comments or click the "Email Me" link on the side bar.
READY, STEADY, GO!!!!
WOD 11/5/2007
Complete 30/20/10 reps for time of:
- Double unders
- Burpees
Rest 3-5 minutes... And then....
100 push-ups for time.
Substitute box jumps for double unders (the taller the box the better).
The push-ups are TRUE push-ups: planked, the chest touches the deck, and the arms go to full extension on each rep. Have a partner lay their hand flat on the ground directly under your chest. If you don't touch their hand and lock your arms out at the top, the rep doesn't count. Ask your trainer to film you if you would like to see your push-ups. What we think we are doing isn't always what is really happening, especially once you get past 40 push-ups. Rest more and break your 100 reps into small sets. 100 legit push-ups at 5 minutes is way more impressive than 100 crappy push-ups in 3 minutes.
hey joe d. where were you today? this wod was just for you,burpees and double unders. I wanted to see you and buddy lee crush yhis wod.
Posted by: brad | November 05, 2007 at 21:18
5:01 pushups
Posted by: Mia | November 05, 2007 at 20:28
Oops...this is Lisa Lugo from CFSD
Posted by: Lisa...CFSD | November 05, 2007 at 19:12
Freddy...
Love this post....I know exactly where you are coming from. When my people are late, my punishment is as follows:
3 rounds:
429 meter SPRINT (THE BLOCK)
stopping at each corner to do 25 burpees.
(Person not late making sure all do each and every burpee because people that are not late have to do one round for the people that are)
Needless to say, not many people show up late.
Hope all is well.
I follow your site daily.....great job!
Posted by: Lisa | November 05, 2007 at 19:06
4PM-
brad 9:14
russ- 9:22
bill- 7:52 (box jump)
kirk- 10:01
catra- 9:22 (box)
felipe- 12:51
beast/kitten- 8:54 (box)
mia- 11:05
Posted by: freddy c. | November 05, 2007 at 16:51
That's Reag!!!!!!!!!!!! An don't forget it LOL!
Posted by: caroline | November 05, 2007 at 10:10
Caroline: 9:57 / 100 6;14
Darrryl: 9:29 / 100 7:46
Reg: 17;13
Julia: 12:38 / 100 6:32
Sam: 11:30 modified
Brian: 16:57
Posted by: caroline | November 05, 2007 at 10:08
13:43 - rx'd
AND THEN.....
6:10
Posted by: stef | November 05, 2007 at 07:31