Friday 1/12/18

Friday 1/12/18

2018 Goals – It’s go time. Starting tomorrow get your goals written down.

  • Know your specific goal.
    • Good examples: Pass level 2 in April, Get a ring muscle-up, lose 5 pounds by February 28th, PR 18.1 (It’s going to be 17.1 #bet)
  • Get approval from a coach.
    • Your coach is your consultant. Let us help you set a reasonable, attainable goal. Adding 100# to your deadlift in 3 months isn’t reasonable. Nothing goes on the board without a coach’s high five.
  • Write it down on our chalkboard. (Nice and neat. Remember other people need room too.)
  • Snap a goal selfie. Include your beautiful mug, the board and your coach.
  • Post it on your social and tag the gym or let us do it on your behalf. And, if you’re trying to stay out of the gossip mags, that’s cool too.

Our 2018 Goal – Keep you accountable. Once your goal is on the chalkboard, coaches will be checking in with you on your progress. But you have to be an activate participant. So, if you’re goal is to add 30# to your deadlift by June and in March you’re about hit a 15# PR, grab a coach! We want to know you’re halfway there and we can’t do bar math for that many people at the same time.

Hitting That Goal – Check it off the list. When you reach your goal, slap a big ole check mark on it and let the world know. And, then, set a new one. By the end of the year, we want to see a giant wall of ACCOMPLISHED goals.


ICYMI – Read yesterday’s blog post. It’s important and explains the what, why and how of this month’s programming.

Whole Life Challenge

Here’s an idea of what you’ll be receiving and discussing with our team each day. 

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Dynamic Athletic Movement
Hip Mobility
Downdog Push-ups
25 Burpees !!!

15 Minutes
All Levels
Barbell Snatch Progression

L3/4 – once through with empty bar, then add some weight and do the entire progression again
(like a partner complex with the emphasis on QUALITY)
L2 – start with pvc, then move to empty bar
L0/1 – practice with pvc


Levels 3/4
18 Minutes total:
This segment is EVERY TWO MINUTES so you have to work quickly, and you should have a really solid idea of what you’re putting on the bar each set BEFORE you get started.

A. 6 Minutes E2MOM (3 sets)
3 Drop Snatch
Increase weight each set

B. 12 Minutes E2MOM (6 sets)
3 Strict Press
End at ~85%

Note the difference in the lifts for Level 2 and Levels 3/4. If you have not PASSED the Level 3 test, your workout is written BELOW.

Level 2
18 Minutes E3MOM (first work set starts at 3:00, last work set is at 15:00)

3 Strict Press
Work up to ~85% of your 1RM

Levels 0/1
18 Minutes E3MOM (first work set starts at 3:00, last work set is at 15:00)

5 Double Kettlebell Strict Press
30 second side plank L/R

***For those of you who are more experienced but still haven’t tested for Level 2 yet, you may do an extra set or take a few minutes to practice pull-ups, handstands or another skill during the Strength segment of class, especially if you find yourself waiting around for the barbell people to finish their lifts.


5 Rounds AFAP

Levels 3/4

12 Weighted Step-ups (Farmer Hold)*
20 Push-ups

*Keep a strong midline as you step up on the box–don’t let the weights pull your spine out of alignment, you’ll fatigue much faster and risk injuring your back. Swinging the bells as you step will pull you off balance, so try to keep your hands beside your hips as you move.

L4 – 2×20/16k Kbs (OR try DBs) , 24/20 box
L3 – 2×18/14k Kbs, 24/20 box

Level 0-2

10 Weighted Step-ups
15 Push-ups

L2 – no Rx but use 2kb, 20/16 box
L0/1 – goblet step-ups if you can’t handle 2 kbs with a farmer hold, no Rx box height