Wednesday 10/17/18

Wednesday 10/17/18

Voodoo Rituals: Do you have a performance ritual you do before you lift? Is it superstitious nonsense? Or does it add 10% to your max?
If you do something a little quirky before your lift, know that you’re not alone:

  • Golden State Warriors forward Kevin Durant does a notorious “shimmy shake” before each free throw.
  • Tiger Woods always wears a red shirt on the final day of a tournament.
  • Serena Williams is rumored to wear the same pair of socks throughout a tournament – without washing them
  • Cristiano Ronaldo must always step on the the field right foot first, and he yanks his shorts up super high before each penalty kick.
  • Former Jacksonville Jaguars defensive tackle John Henderson had a trainer slap him hard in the face before every game. (why tho)
  • College football coach Les Miles ate grass from the field during games.

Sooooo, while you’re performing your pre-deadlift ritual today, be sure to use that power to summon up an awesome costume for our MVMNT classes on Halloween!

We also look forward to seeing your quality reps today 😉

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“How do you keep your back so straight?” and “How is your technique so good?”. It’s not as complicated as you may think. I can sum it up in 5 words: DON’T DO SHIT WRONG, EVER. . Sounds overly simplistic, mainly because there’s an entire industry trying to sell you on magical exercises to fix the ‘issues’ causing your poor technique. They’ve done a great job at over complicating a problem with a simple fix. . While I wouldn’t flag a slight rounding of the upper back or a controlled lower back rounding (one that doesn’t change from start to finish of the lift) as “bad” technique, I would agree that a straight back is especially important for inexperienced lifters. . If you’ve already dug yourself into a pit and have in fact been doing shit wrong for year, strengthening the glute max to facilitate hip extension, improving pelvis/low back awareness, addressing hamstring limitations (poor flexibility), top down deadlifts, and using blocks to gain motor control are the options I’d recommend. . “My back has ALWAYS been straight in the deadlift, even when I first learned how to do it at age 12. It’s not because of genetics, muscular balance (I definitely have imbalances) or any special exercises. I simply never did it wrong. I made the choice early on that I would both make and fail lifts with good technique and that I would never sacrifice technique for a short term gain. If you want to reach a point where your lifts are impressive, take your time, embrace the long game and DON’T DO SHIT WRONG, EVER.” – @hayden.bowe . Still got questions? Hit me up below!

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Yoga is cancelled this Sunday. We’ll be back stretching at it 11:30am on the 28th of October.

0:00 – 5:00
3 minutes Quick Feet/Jumping Jack Drills
PVC Drills

5:00 – 12:00
Instructor Mobility

12:00 – 22:00
Kettlebell Flow:
Rotating Clean
Cross Body Clean
Outside Clean to Slingshot Catch
Drop to Rotating Clean and repeat

22:00 – 42:00

Levels 2-4
22:00 – 37:00 (15 minutes)
Work up to a heavy set of 3

Start at about 50% and work up as heavy as you can with absolutely perfect form within the time limit.

37:00 – 42:00
3x E2MOM
3 Deadlifts at 80% of your heavy set for the day

Levels 0/1
E4MOM (~5 sets but take your time!)
Do not rush the movements, focus on quality. Start light and add weight on the Deadlifts.

5 Double Kettlebell Suitcase Deadlifts (go heavier than you did with 8)
10 Alternating Downdog Scorpion Kick to Dancer’s Bridge
10 Slow Eccentric Supine Ring Rows (3 count negative)

42:00 – 50:00
Movement Practice and Workout Setup

50:00 – 60:00

“Bad Body Language”

10 minutes AMRAP

Levels 2-4

10 Alternating Snatches (swing to switch hands or if you know the tactical snatch, try that instead)
10 Lateral Hop Burpees (jump over the bell)

L4 – 24/18
L3 – 22/16
L2 – no rx weight

Level 0/1

20 Alternating Swings (try to work on hand-over-hand switch)
10 Lateral Hop Burpees (jump laterally over a line on the floor)