KAREN

I ONLY MET KAREN ONCE, ABOUT THREE YEARS AGO WHILE AT MY DAUGHTERS 8TH GRADE TRACK MEET WHEN A WOMAN APPROACHED ME AND TELLS ME "YOUR DAUGHTER IS SO GRACEFUL WHEN SHE RUNS" AS WE ARE BOTH LOOKING AT HER ACROSS THE TRACK DURING HER RACE. I REPLY WITH A "THANK YOU, I AM LOOKING FORWARD TO HER GETTING COACHED NEXT YEAR IN HIGH SCHOOL AS SHE HAS NEVER BEEN COACHED ON HOW TO RUN" THE LADY THEN REPLIES "MY NAME IS KAREN, I AM THE COACHES WIFE AND HE KNOWS SHE IS COMING NEXT YEAR AND IS VERY EXCITED ABOUT THAT." AFTER THE MEET CAROLINE WAS SO FLATTERED WHEN I TOLD HER ABOUT CONVERSATION. KARENS REACHING OUT WITH A COMPLIMENT AND WORDS OF ACKNOWLEDGEMENT MADE A DIFFERENCE AND IT WAS APPRECIATED. TO THIS DAY, WHEN I SEE CAROLINE RUNNING ACROSS THE TRACK I OFTEN REFLECT BACK TO THAT MOMENT. THANK YOU KAREN.

MFA SLEEP

'WHAT SHOULD SOMEONE DO IF THEY HAVE A HARD TIME SLEEPING...."

Matthew Walker is Professor of Neuroscience and Psychology at the University of California, Berkeley, and Founder and Director of the Center for Human Sleep Science.

THANK YOU MEGAN

4-30-18

4 ROUNDS
RUN LOOP
1 PLANK SLED PULL ACROSS MFA ARENA
1 ED WHITE PUSH UPS ACROSS MFA ARENA

4-25-18

BARNEY MAGGS PROGRAM

4 ROUNDS
RUN LOOP
5,10,15,20 CURLS
10,20,30,40 SIT UPS

4-24-18

E-DUB PRODUCTIONS

4 ROUNDS
RUN LOOP
5,10,15,20 PULL UPS
10,20, 30, 40 PUSH UPS

4-23-18

4 ROUNDS
RUN LOOP
5,10,15,20 KB SWINGS
10,20,30,40 WALKING LUNGES

NOTES
LOOP CAN BE SMALL, MEDIUM, OR LARGE. DOWHATCHALIKE.

4-18-18

RON DEMAAGD PROGRAM

4 ROUNDS
4 MIN CARDIO
4 DEADLIFT
4 CLEANS
4 FRONT SQUAT
4 OH PRESS

4-17-18

E-DUB PRODUCTIONS

20 MINUTE AMRAP
RUN SMALL LOOP
5 STRICT PULL UPS
10 SDHP
15 HR PUSH UPS
20 SIT UPS

4-16-18

18 MINUTE AMRAP
10,8,6,4,2 PK'S
1 MINUTE ROW
2 TRANSITION BURSTS ON YOUR OWN
1 BACKWARDS STAIR CRAWL (SANDBAG OPTIONAL)

NOTES
PK'S NAMED AFTER KATELYN GOFF WHO FOUND SIMILAR MOVEMENT ONLINE. TRANSITION BURST EXAMPLES COULD BE ACROSS MFA ARENA, UP STAIRS, OUT BACK, ETC AND ALL THE BELOW POSITIONS CAN BE DONE FRONTWARDS AND BACKWARDS AS WELL.... SITTING, PUSH UP, LAYING, CRAB WALK, HEADSTAND, HANDSTAND, BEAR CRAWL, SQUAT, PULL UP, TOE TO BAR, MUSCLE UP, HANGING FROM BAR, HANGING UPSIDE DOWN FROM BAR, DOWNWARD DOG, SEAL, CHILDS POSE, HEADSTAND KNEE TO ELBOW, HEADSTAND TOES TO GROUND, PISTOL, KNEELING, BOX SIT, CARTWHEEL, CRAWLING, ETC, ETC..... JUST HAVE FUN WITH IT, USE IMAGINATION, AND KEEP BURSTS SUB 85% WITH MOST OF ATTENTION GOING TOWARDS THE TRANSITIONS.

4-11-18

RON DEMAAGD PROGRAM

4 MINUTE CARDIO BUY IN

18 MINUTE AMRAP
1 STAIR RUN
3 CLEANS
5 BENT OVER ROWS
7 HR PUSH UPS
9 WEIGHTED SIT UPS

ADD 1 REP PER ROUND 

4-10-18

E-DUB PRODUCTIONS

BUY IN 1000M ROW

18 MINUTE AMRAP
20 SIT UPS
15 OH LUNGES
10 DB OR BARBELL THRUSTERS
5 STRICT PULL UPS
1 ROPE CLIMB

4-9-18

18 MINUTE AMRAP
1 MINUTE ROW
2 MFA ARENA CRAWLS
3 STAIR RUNS

4-4-18

RON DEMAAGD PROGRAM

4 MINUTE CARDIO BUY IN

20 MINUTE AMRAP
20 WALL BALL
10 T2B
10 WEIGHTED STEP UPS
1 PLANK SLED PULL
3 STAIR RUNS

44 REPS ON 4/4

4-3-18

E-DUB PRODUCTIONS

4 ROUNDS
1 SMALL LOOP
15 PUSH UPS
15 SIT UPS
5 BURPEE PULL UPS
10 GOBLET SQUATS
2 ROPE CLIMB

4-2-18

GRAB A PARTNER, BAR WITH BUMPERS, SLED WITH PLATE(S) AND DO 9 ROUNDS OF....

SNATCH
ROUNDS 1,2,3 = 7 POWER SNATCH
ROUNDS 4,5,6 = 5 HANG SNATCH
ROUNDS 7,8,9 = 3 SQUAT SNATCH

PARTNERS TURN

1 SLED PUSH ACROSS MFA ARENA

PARTNERS TURN

BONUS
MICHELLE DOLL WILL BE SHOWING GROUP A NEW MOVEMENT AS A PRESENT FOR 4-4 BORN JULIE BURKE CALLED THE "JBC" (JULIE BURKE CRAWL)

STATS BE 45 SNATCHES, 9 SLED PUSHES, 1 JBC