01/03 Special Guests in the Gym!

Well starting off a new trainee, hopefully she'll drink the Kool-Aid fully. Doing a CF on-ramp program, initially we're going to do Sun-Tues-Thu. January is a wash with her doing some significant travel, but in February we will get to bidness. Get to test out my training skills some. I've learned a lot in the last 9 months of doing this. Started out with warm-up and form check on squats, pushups, and body rows. Then her first WOD was:

180m run
15-12-9
Squat, pushup, body row
180m run

9:54

And my almost 10 year old daughter started her 1x/week training program in the gym (to supplement the gymnastics, dance, kung fu, and running club at school). And she decided that one workout wasn't enough so we did two (actually she was bored since her BFF wasn't around hence the second workout):

#1
5 Rounds
2 pullups
4 pushups
6 squats

#2
3 rounds
180m run
20 squats

She is a stud. I misplaced her times but she did well. These WODs were separated by about an hour.