Friday, 3/23/12

22 Mar

PLEASE REMEMBER TO TAKE ANYTHING YOU DO NOT WANT TO GET THROWN AWAY OUT OF THE GYM BY TONIGHT (FRIDAY) – this includes all Olympic Lifting equipment, shoes, water bottles, etc.

We are going to do our very best to be in full operation in the new space this Monday. NO MATTER WHAT HAPPENS WE’LL STILL RUN NORMAL SESSIONS AND YOU WILL STILL BE ABLE TO TRAIN.  All our equipment may not be installed and everything won’t be entirely finished but in any case, be prepared to receive information about this by Sunday evening after we’ve moved everything – and if you really want to know as soon as possible whether it works out or not – just come help on Sunday! 🙂

SPECIALIZED SESSIONS: 3-5pm, 5-7pm Advanced Olympic Lifting.
GAMES WOD: 630pm – remember, it’s this, or tomorrow morning (SATURDAY) at 10am – Sunday is reserved for moving only!

Chrissey in a Deadlift set-up, which for her, happens to be the same position as her start for the clean.

SELF-MYOFASCIAL RELEASE: Foam Roll as needed, 3 minutes. Lax Ball Glute Ham Tie-in, 3 minutes (total, not each side).
MOBILITY: Wall Quad Stretch, 1 minute each side. Coaches Choice of Hamstring Stretch, 1 minute each side.
DYNAMIC WARM-UP: 3 Rounds: 10 Cat Camel, 1 Birddog Hold of 5 seconds each side, 10 Glute Bridges, 5 Ring Pushups – if you are using them in the metcon – or 5 regular or knee – if you are using them in the metcon – or 5 HSPU (can be kipped) – if you are using them in the metcon.
STRENGTH: Conventional Deadlift, work up to a light and very fast peak of 1.


FOR TIME: 21-15-9 reps of Conventional Deadlift (rx’d for men is 225lbs. – use HALF of your max today and NO MORE… That is, if you don’t pull at least 450lbs., you’re not deadlifting 225lbs. today 45 times). Alternated with a handstand pushup. If you have no HSPU, use a ring pushup or a regular or knee pushup.

I know not all of you want to do “Diane” like this, but the best “Diane” is one that involves you NOT having to crank your back to finish – “Diane” is supposed to involve working at HIGH INTENSITY – think “Fran”, not “Filthy Fifties”.  Sometimes going rx’d is worth it – today is not one of those days.  Today is a day to see how fast you can go when load is not an issue.

Most of our assumptions have outlived their uselessness. – Marshall McLuhan

Did you know that one our Coaches has MS and is probably still kicking your butt daily in her pursuit of elite fitness?  The Paleo Diet has shown great promise in contributing to the betterment of MS symptoms.


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