***Happy 40th Birthday, Mario!***

 

To my Coach, Teacher, Inspiration, Pain in the Ass, Business Partner & Best Friend,

I am so proud of what we have created. I appreciate every single day I’ve had the privilege of knowing you. I cannot begin to measure the value of the lessons I have learned from you. From the days we came too close to giving up to some of the happiest moments of our lives, I am a better person because of you. Our members are better because of you. Thank you for everything you do for us, Mario. Much love.

-Ivy 

Ps. I’m tearing up more than I do watching Con Air 😉

Good luck goes out to our Spartan Racers tomorrow including Mario, LB, Trent, Ben, Jonathan, Bao and our professional, ran an insane 48 hour race last weekend (by insane I don’t mean those long distance races where you tag team a leg of the race and sleep in the van while a team member runs; insane like when you aren’t allowed to bring food with you and after you climb a mountain being shot by paintballs someone hands you a live chicken and says “good luck” insane. Dead serious. Ask her.), Reebok sponsored, green lovin racer, Andi Hardy!!!! 

Sunday Yoga @ 10 am. $10. Deep stretch with Danielle. 

Self-Defense is cancelled until October 27th while Brock is out traveling the world. No really, like 20 different countries or something. He’s the man. 

Warmup

Dynamic Athletic Movement

10 Minutes: Movement Flow
Downdog Walk, Frog Hop, Lateral Ape Walk
Reverse Downdog Walk, Reverse Frog Hop, Lateral Monkey Walk

Try doing a few reps of one movement and then switching immediately into a different pattern seamlessly. Start slowly and as you practice increase the speed. Be mindful to use correct form as you play with flowing from one animal to the next. Try to keep moving for the entire 10 minutes.

Skill

10 Minutes Pull-up/Crow + Somersault Practice

L4 – 3-5 unbroken sets of 2/3/5 – 2 strict chest to bar/ 3 strict/ 5 kipping AND try pressing to Handstand from Crow/Tripod

L3 – kipping technique practice – swing/drive/kip/return

L2 – strict pull-up practice – sub-maximal sets/chin-ups/negatives/partial reps/scap-retractions

L0/1 – same as L2, and ring rows

***between sets of Pull-ups, practice finding your balance in the Crow pose, and then overbalance toward your fingertips, tucking your chin and rolling through a somersault into a squat stance. It should go without saying that if you can’t get into the Crow pose yet, work on that rather than the somersault.

Conditioning

“Everliving Fire”

10 Rounds AFAP
9 Burpees
7 Goblet Squats
5 Kettlebell Snatches per arm 

L4 – 24/18
L3 – 20/14
L2 – sub single arm swings for snatches 

Levels 0/1

5 Rounds AFAP
10 Burpees
10 Goblet Squats
10 Kettlebell Swings