TIME FOR SOME SERIOUS STRENGTH!!!! Tuesday, Dec 28th (happy B-day to my nephew Jerod and Happy Anniversary Mom and Dad)

ALL CLASSES GO AS SCHEDULED TODAY
PLEASE DO NOT STEP ON THE MATS WITH WET SHOES – CARRY YOUR GYM SHOES IN
Picture by Heather (5am)
 Group Warmup
3 rounds:
  • 10 second handstand hold (sub 5 HSPU if can do a 10 second unassisted handstand hold)
  • 10 Empty Bar Good Mornings
  • 5 Inchworms
  • 10 Lateral Leaps (5 each direction) 
WOD
8 rounds (level 1 = 5 rounds) of the following Tabata Mixup (read instructions carefully!)
  • Power Clean (135/95)
  • Box Jump (20″/14″)
  • Sandbag Getups (40/20)–DON’T GO HEAVIER!!!
  • Pushups with hands on your bar (the same bar you power cleaned with)
  • Rest 1 minute (2 tabata cycles worth of rest)

Instructions:   Round 1 will be 20s of PC, rest 10s, 20s of Box Jump, rest 10s, 20s of sandbag getups, rest 10s, 20s of pushups, rest 10s, rest 1 minute.  So you’ll actually have 1 min and 10 seconds rest when you count the rest from the last tabata interval.  Repeat that until 8 total rounds are complete. 

YOUR SCORE IS THE SUM OF REPS IN YOUR LOWEST ROUND.  JUST COUNT HOW MANY REPS YOU DO EACH ROUND.  WHATEVER YOUR LOWEST ROUND IS…THAT’S YOUR SCORE.  SO IF I DID 46/46/48/46/47/48/42/47, MY SCORE IS 42.

Don’t skimp on movements:  Power Cleans to full standup.  Box jumps have knees and hips locked out at the top (on the box or as jumping off the box). Sandbag getups have momentum stop on the ground with both feet flat on the floor at the same time shoulder-blades are on the ground, then standup fully at the top.  

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ENOUGH DELAYING.  You’ve heard about the upcoming SERIOUS STRENGTH course that Coach Matt is running.  
You get EXCITED when you see MAX EFFORT lifting days.  You want your NUMBERS TO GO UP, or you just want a more FOCUSED & GUIDED exposure to building baseline STRENGTH
STOP PROCRASTINATING.  
SIGN UP FOR SERIOUS STRENGTH NOWRIGHT THIS SECONDCLICK THIS LINK, AND SIGN UP NOW!!.    The course is 2 months of focused strength training.  It’s is a great compliment to a 4, 5 or 6 day per week workout cycle if you want to keep doing some of our daily WODs.  It’s also a great way to gain LEAN MASS as you compete in FTBB.  NO MORE DELAYS….COMMIT TO SOME SERIOUS STRENGTH!!!
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Thanks to Coach Bryan, Jay, Alan, James and RJ for helping clear off the parking lot.
Congrats to Dave and Alan who both put up 15 lb PRs on the Split Jerk today, Chief Andy who made huge progress in his double unders, Travis who pushed through a challenging WOD and learned about Muscle Up development, Beau for nailing the handstand walk and James for learning to step outside the comfort zone.

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 Alan’s recipe for Pecan Crusted Chicken:

1 Egg
2 Cups Pecans, crushed
2 breasts of Chicken

Dip the chicken in the egg, then the pecans. 
Cook at 350 for 20-25 minutes.

My addition…well…BACON…of course!

 

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