October 9, 2017
October 1, 2017
We’ll be finishing up our current strength cycle with 1 RM attempts of Split Jerk on Monday & Back Squat on Friday. If you didn’t get a chance to attempt a new 1RM of Overhead Squat and Dead-Lift from last week, please make those up in our open gym area.
We have about 18 women in Louanne’s 6 week, body transformation program. They’re here every Monday, Wednesday and Friday. Please say hello and introduce yourselves.
The Standards for the divisions in our 5 year anniversary competition are published. Please review and choose a division and partner and get registered. Registration link will be posted early this week.
Attempt new 1 RM – Split Jerk
1 Minute Max DBall Cleans
September 24, 2017
This week begins our quest to set a new 1 Rep Max for each of the 4 lifts we’ve been working during this strength cycle. (Overhead Squat, Dead-Lift, Split Jerk, Back Squat)
We”ll be working on them on Monday & Wednesday for the next two weeks. If you miss any of them, please make them up when you can. (Saturdays and Sundays would be a great time to catch up)
Speaking of Sundays, we’re not getting the attendance we’d hoped for. If anyone can suggest a change in either time or programming that would work better, please email or text me with your ideas.
This week’s fitness bonus workout for those in the 6 week Nutrition challenge is 50 Lunges! (once per day) Any lunges programmed into a WOD will count.
September 17, 2017
We’re in our strength cycle de-load week so the weights will be light as we groove the movement patterns and let our bodies recover in preparation for attempting new 1 Rep Max lifts over the following two weeks.
If you’re on a team for the 6 week nutrition and fitness challenge, our challenge exercise this week is 100 Weighted Sit-ups and 100 Weighted Russian Twists. I’ve programmed them 3 times this week and they DO count.
This is the first week of our 6 Week, Team Nutrition & Fitness Challenge. The exercise of the week is Flash Push-Ups!
We’re finishing up our latest Strength cycle this week with our last chance to go heavy on Dead-Lifts and Back Squats. After a week of lighter work, we’ll try for new 1 Rep Max on Overhead Squat, Split Jerk, Dead-Lift and Back Squat.
Click on the image of grit and determination to see this week’s WODs!