Friday 6/10/16

Friday 6/10/16

Preach it, Freda! I hope her attitude is infectious. Remember why you’re really here. 

“Service to others is the rent you pay for your room here on earth.” – Muhammad Ali

Happy Birthday Braden!

Coach’s Corner: Just a reminder that it is your level–not your ego–which determines the degree of difficulty of your training.  If you want to do more challenging movements, show up for a level test.  You may not “just try” techniques above your pay grade because you feel like you’re just as good as the members who have actually taken the time to test up. Level 3 and 4 members have put in the time and effort and tackled their limitations head on to get where they are. It is disrespectful to them and to the coaching staff to insist that for whatever reason you are special and don’t need to follow the same rules as the rest of the gym. If you have an injury or mobility issue and a particular exercise isn’t a good fit, discuss it with your coach and he or she will come up with a workaround. If a coach gives another member permission to modify the workout in some way, it is not a green light for everyone to modify it that way. The workouts are designed so that everyone can make progress based on his or her capabilities; the level tests demonstrate what those capabilities are. Please train at your level.  

Level 1/2 tests are on the first Monday of every month (expect holidays) at 7:00 pm. Next Level 3 Test: Saturday, July 9th at 10:30 am.

Party in the Park: Tomorrow at 9:30 am. Please sign up now. We need to know how much equipment to bring (a workout in itself). 

Team workout. Unlimited space. Shirts optional. Sunscreen mandatory. 

Dynamic Athletic Movement 
Hip Mobility Series

Clean Progression
L3/4 – Barbell – stop after Power Cleans
L0-2 – PVC – stop after Hang Power Cleans

Review Jerks

**Note the hand placement on the bar and the elbow position in the set up. For most of you, avoid a narrow grip. 


3 – 3 – 3 – 3 – 3
Power Jerk

Work up to a heavy triple.

Levels 0/1
8 x 5/5 (R/L)
Kettlebell Push Press (continue working until higher levels are done with jerks)


“Extrajudicial Punishment”

10 Minutes AMRAP

15 Sit-ups
10 Deadlifts
5 Power Cleans 

L4 – 135/95
L3 – 115/75

Levels 0-2
15 Sit-ups  
15 Kettlebell Swings

Log you lifts on Beyond the Whiteboard. Don’t have an account? Email to make your request.