The Tribe comp prep is underway!! Look forward to coming out to watch them in their first team meet this summer. Big things are in store for them!
“Action may not always bring happiness, but there is no happiness without action.” – Benjamin Disraeli
Did you catch this 130 pound physics major balancing two 175 lb men with her legs? Those are real squad goals.
Level 3 Test – Cancelled. Next Level 3 Test is July 9th.
Level 1/2 Test – Monday, April 4th, at 7:00 pm. Be sure to sign up for the level you will test for.
Savage Race – Saturday, April 9th. The race is in Dallas, GA. We have a small group going. If you want in, sign up, use code “CrossFit” for a discount and email ivy@mvmntgym.com to get linked up in the carpool. Team name is MVMNT.
MVMNT 101: Get the most out of training – Saturday, April 16th, at 11:00 am. This is free mandatory seminar for every MVMNT member. You should attend the first one available after you join. You only need to attend once. However, you may attend as often as you like. If you plan on testing for Level 4 in the coming months, the written test will be based off of the material presented in this seminar.
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A few simple tips for your Friday. And everyday.
1. Start your day with movement–a walk, a lift, or a stretch. (How about 100 swings?)
2. Eat protein at every meal.
3. Occasionally, instead of sitting, squat.
4. Park father away. Take the stairs.
5. Avoid sugar and flour. Eat foods that are close to nature.
6. For fat loss: Sprint, lift heavy, and go for a brisk walk.
7. For strength: Sprint, lift heavy, and go for a brisk walk.
8. For muscle: Sprint, lift heavy, and go for a brisk walk.
9. For endurance: Jog. (Also, sprint, lift heavy, and go for a brisk walk.)
10. For pull ups: do pull ups. And maybe lose some weight.
11. Know your weaknesses: If you can deadlift 3x bodyweight but can’t touch your toes–strength is not your problem.
12. The best ab exercise is still just eat more broccoli.
13. Start every meal with a bowl of greens. (Like broccoli.)
14. Every once in a while, try fasting.
15. Generally, “if it doesn’t suck, don’t do it.” Because gains don’t come from being comfortable.
16. That said, you want to be challenged, yet successful. So do what you need to get these wins on your board.
17. There are no substitutes for hard work, but there are shortcuts for about any goal, when you learn from somebody who has “been there.”
In other words, get a coach.
18. Take 100% responsibility for yourself, and 100% ownership of your life.
Because the more you blame others or make excuses, the less likely you are to get ahead.
19. “Just because you can, doesn’t mean you should.” Listen to your body and take care of your joints. Do it now.
20. Magnesium. It helps.
21. Be consistent. Finish what you start. Don’t program hop.
22. Have fun. Because working out should be something you enjoy regardless of results.
Last one: Smile at strangers, tip well, and say your please-and-thank-yous.
Life’s too short to be stingy or a grinch. Take care of yourself, and then take care of others by encouraging and educating. Lead from the front. Be the example. And believe in yourself.
Strong ON!
– Pat Flynn, StrongFirst
Warmup
Dynamic Athletic Movement
3 Sets
2 Getups per side
5 Down dog Push-ups
10 Kettlebell Swings
Conditioning
“Seasonal Work”
30 Minutes AMRAP – Alternate with a partner (if no partner then 1:1/work:rest)
Level 2-4
3 Power Cleans
6 Double Kettlebell Clean and Press (S2O)
9 Pull-ups
L4 – 155/125, 24k/16k, Chest to Bar
L3 – 135/105, 22k/14k, chin over bar pull-ups
L2 – at least 75/55, no Rx on kbs, bands ok
Level 0/1
5 Burpees
5 Kettlebell Clean and Press per arm
15 Ring Rows