PARTYYYY THIS WEEEKENND!!!

Events:

Member party this Sat

Nutrition lecture on Weds

Veggie burgers have been added to our menu for those of you who are vegetarian.

Starting next week we will set aside 5 minutes every warm-up to work on something we suck at. For example every day of next week we will work the Handstand push up, by the end of the week you should see some improvement. Every week will be different.

Workout for Tomorrow (This is for everyone):

Back Squat 20 Reps at 60-70% of your 1RM 

Goal: Perform all 20 squats without re-racking or dropping the bar, 1-10 should be about a 7 hard, 11-15 should be about a 8 and 15-20 should put you around a 9. This is our first set, we will build from here.

Sprint 800 meters, rest 1 minute 

Sprint 400 meters, rest 1 minute         

Sprint 100 meters, rest 1 minute

Rest 5 minutes

Row 800 meters, rest 1 minute

Row 400 meters, rest 1 minute

Row 100 meters, rest 1 minute

SPRINT THESE HARD!!!! 

OR 

FIGHT GONE BAD!!!!!!!!

Results from Today, strength WOD's are going great!!!

Some ugly technique going on in a few of these pics, we all need to work on our squat clean more!

Had to enlarge this one, check out Graeme's face, pricelesssssss!!!!!!!!

Comments

[Darlene]

I am just going to say, this was a mind messing workout for me today because I sucked at squat cleans and it really got to me. But, I can only get better from here on out. Thanks for helping me out today Jason, it really helped, and now I will always implement your words of wisdom when doing a squat clean...

[CynthiaJ in Sunnyvale]

so.. what were the words of wisdom?? Inquiring minds want to know!

[CynthiaJ in Sunnyvale]

Today's Mark Rippetoe Quote of the Day seems soooo appropriate:

On resting in between reps:

"It varies with the length of the set. 5s or fewer get a breath to reset. Longer sets might take 2 breaths.

During the last few reps of a true 20RM squat, just do what Jesus tells you."