Wednesday 2/7/18

Wednesday 2/7/18

Going UP On a Tuesday – The energy was fire last night!! Olympic lifters were getting their learn on. The powerlifting team was making the final preparations for their meet this weekend. 6 pm was going nuts. Billy achieved the coveted skill of stringing double unders together and then Bao pulls off another PR and the crowd went wild. 6am….show us what you got.

ICYMI:
Cope
Joseph
Courtney
Denise
Patti
Patrice
Andrew
Nicole
Lee
Graham Kudos!
Juan
Yessi
Chris
Clark
Kelly
Boda
Shabo
Jennifer

Here’s what you may have missed.

WLC Appreciation – Goes out to Coach John for stepping up to the plate in a major way in every aspect of the gym. His dedication to perfecting his coaching craft and dropping everything to make sure the gym is squared away never goes unnoticed. However, neither John nor Mario nor the other coaches could spend so much time focused on the fun part of running a gym if it wasn’t for Kimberly taking care of anything and everything slightly less glamorous. She has been battle tested over the last few weeks and refuses to stand down. Many thanks to both Kimberly and John for driving this thing forward.

1st Annual Intramural Open – It’s a mere 3 weeks away. Potential captains will be contacted soon to confirm if you’re in.

ALL MVMNT Members – You’re never going to be ready. You’re never going to feel fit enough or skinny enough or ripped enough or strong enough or completely convinced that whatever test you put yourself up to will be easy. There will be things you can’t do. There will be things Mario and Ivy and Amelia and John and Kimberly can’t do. And that’s not going to stop us from trying and it shouldn’t stop you. Be scared. Be nervous and anxious and have a sleepless night. In the end, just come and get a little fitter. So, are doing this?

Warmup
Dynamic Athletic Movement
Hip Mobility
10 Downdog Push-ups

Skill
15 Minutes E3MOM (5 rounds)

Levels 3/4

First Minute:
Box Pistol – Squat down to a box if needed (as low as possible)
30 Seconds Right leg
30 Seconds Left leg
Second Minute
30 Seconds Strict Dips
Third Minute
~60 Seconds Straddle Stretch (hinging at the hips in a deep forward bend with legs fully extended out wide, you can hold a post to assist if necessary)

Levels 0-2

First Minute:
Russian Step Up (one foot stays on the box for the set, the other knee is lifted to parallel without the foot touching the box)
30 Seconds Right leg
30 Seconds Left leg
Second Minute
30 seconds Box Dips
Third Minute
~60 Seconds Straddle Stretch (hinging at the hips in a deep forward bend with legs fully extended out wide, you can hold a post to assist if necessary)

Conditioning
“Under One Roof”

Levels 3/4
5 Rounds AFAP
5 Power Snatch (level 4 -115/85, level 3 – 95/65)
5 Handstand Push-ups
10 Burpees

Level 2
Snatch Technique Practice OR same as L-0/1

Level 0/1
5 Rounds AFAP
10 Kettlebell Swings
10 Double Kettlebell Push-press
10 Burpees