Daily RAW: 8/10/13: FitRanX WOD, 3W Plan

Greetings RAW Warriors,

Here's a FitRanX WOD for you from FitRanX HQ:

Level 0-3

30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times,then switch to the next exercise.

1. Sun Gods x 8
2. Sit-Ups x 8
3. X-Body Mountain Climber x 8
4. Close Stance Body Weight Squat x 8
5. Flutter Kicks x 8
6. Run in Place x 8

Level 3-5

30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times,then switch to the next exercise.

1. Seal Push-Ups x 8
2. Sit-Ups x 8
3. Army Crawl x 8
4. Pistol Squat x 8
5. Russian Twist x 8
6. Run in Place w/ High Knees x 8

 Check Out The Video Library Here:
http://www.youtube.com/myfitranx
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NEW "3W" Plan -

What's the New 3W Plan?  Its the "Wednesday Warrior Workout" Plan, at Finley Wellness Center!

If there is enough interest, I would like to do a weekly Wednesday workout session with the FitRanX workouts in a small group setting. 

$20 a month is all it would be, to come for these sessions.  I would look at having 1-2, 30 minute sessions to lead you through, so if you couldn't make it at one time, you can come later. I could have many more sessions within the evening, too. 

I am not coaching this fall, and I know Wednesday nights are usually a night that's free for adults to come because there are no games/events that night during the school year. I like to take in games as well and support our teams in FB, VB, and XC, so Wednesday sessions might an all-around ideal option to offer in this area with the FitRanX programs.

FitRanX is taking off both nationally, and internationally.  If you've heard of CrossFit, its similar but different.  It has the daily Workout of the Day's like CrossFit, but each trainer has a full database of workouts to find the best WOD for the crew they work with.  What separates it from CF is that it can be done in individual or small group sessions, they are only 30 minutes long, and best of all, FitRanX has a fitness ranking system built into the program. 

The fitness ranking system is what drew me towards the program.  I am not a CrossFit fan, personally, and I am a trainer who likes the small group, 'boot camp' structure that FitRanX offers. 

The FitRanX system reminds me of the old Frappier Acceleration "Cheetah Club" we had, with the athletes we trained. There was a 20 MPH club for males, and 17 MPH for females.  Once past that, we had 18, 19, and 20+ MPH Clubs for females, and 21, 22, 23+ MPH Clubs for males too.  For area athletes, it was a huge motivation factor just to get your name on the list above another area top athlete... nothing like a little friendly competition to push you! 

With FitRanX, you could 'compete' in a way with your friends, but mostly, you compete with your own fitness level and try to move up in Ranks through the program.  The 3W Plan will help you get started and see where you are at, and see if you want to move up in ranks with the FitRanX system and do more consistent training, or do a workout plan I could design for you to do on your own time to help you progress through the program.

Email me or message me at asaptrainer1@gmail.com if you want to get started with the 3W program. I would look at starting this up in the end of August, to help give some time to prepare with kids getting back to school.  If it works better to start it up in September, I may do that as well. But all in all, I need to know what interest there is, otherwise it won't be offered.

Times I am looking at might be 5:30pm through 7:30pm, on the half-hour. If I only have so many, it may be 5:30-6:30pm just to get more people together to train.

Remember, these would only be Wednesdays to start with. 

Contact me if you want to get rolling with Finley FitRanX's '3W Plan' soon!

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Lift. Dominate. Repeat.
Rats Alley Barbell Club
Coach Rick Karboviak