Saturday 03.26.2016

Hoover-Ball

Rules
-A 14 pound medicine ball and 8-foot volleyball net are used.
-Teams consist of 2-4 players.
-Scoring is exactly like tennis: love-15-30-40-(deuce, ad-in, ad-out)-game.
-Teams play best-of-five games.
-Points are scored when a team: fails to catch the return, fails to return the ball across the net, returns the ball out of bounds, fails to return the ball to the proper court area.
-The ball is served from the back line.
-The serve is rotated among one team until the game is won. Teams alternate serving after each game. Teams change courts after every two games.
-The ball must be caught on the fly and immediately returned from the point it was caught. There is no running with the ball or passing to teammates.
-Each team’s court is divided in half. A ball caught in the front half of your court must be returned to the back half of your opponent’s court. This prevents spiking. If the ball doesn’t reach the back court, the opponent is awarded the point. Balls caught must be played. The mid-court line is part of the front court.
-A ball that hits the out-of-bounds line is a good return.
-A player who catches the ball out-of-bounds, or is carried out-of-bounds by the force of the ball, may return in-bounds before the return.
-A ball that hits the net on its way over is a live ball. (If it was thrown from the front court, it must reach the opponents back court to be good)
-Teams may substitute freely at dead ball situations.
-Good sportsmanship is required. Points in question should be played over.
For Women’s Play
-Women serve from the mid-court line.
-Women may pass once before a return.
-Women may return the ball to any area of the opponents court.

Friday 03.25.2016

All morning classes with be doing the 16.5 Open workout.  If you cannot make it at night for Friday Night Lights, you will have the opportunity to perform the workout for a judge and receive a score to submit.  There will be no proper evening classes. Heats are posted for the evening.  Please sign up for a het beginning at 6 pm and running through 9 pm.

Suggested warm up:
5 mins on the row, gradually increasing pace by :10sec/500 every min for the 5 mins.
Stretching:
Banded shoulder distraction
Banded kneeling hip flexor stretch
Bottom of squat sit 2 mins
Reach and Roll 15 reps
Upward dog/downward dog 10 reps
Specific warm up
Empty barbell – 10 Front squats, 10 Push press, 10 thrusters.
5 Burpees
Warm up to working weight on the thruster then
9-6-3 repes Thrusters and burpees.

Wednesday 03.23.2016

We are coming up on the last week of the Open. We are very excited for the final workout and our Friday Night Lights Event. We will program the 16.5 workout as part of our regular class programming for the entire day Friday. If you are a morning or Noon attendee and are not able to come to the Friday night heats, you will have the opportunity to do the workout and submit your score of the workout. We will assign heats for Friday night beginning at 5:30 pm. Heat times will be determined based on the length of the workout when it is announced.