Monday 12/12/16

Monday 12/12/16

MVMNT Winter Social: SUCCESS

First and foremost, I want to extend my sincerest gratitude to the volunteers that turned the gym into a party goer’s delight: Bao, Hilary, Bethany, Kelly, Niki, Gentry, Jade & Kristy. While they cooked, these guys cleaned: Mario, Graham, Kiki, Hilary, Nayoung, Renata, Niki, Greg & Amy.

Mr. Juan Banda also deserves a tip of the hat for painting the 2017 goals board and jerk block station. Apparently, party people write in massive font?? But, if you weren’t at the party, we still want your goals up on the board. Hopefully, you can find a little space.

A special thank you to Jolly Old Saint Nick charasmatically played by Eric Woods.

Finally, thank you to everyone for coming to the party, donating so many coats (!!), bringing amazing food and drinks, looking absolutely stunning, making new friends, and being part of the MVMNT Family. We are grateful to have the opportunity to create special events like this for you each year.

In case you missed it, here are your award winners:

Most Burpees Owed For Being Late – Barb Reilly, 9am
Gym Comedian – John Livergood
Dynamic Duo – Cope & Joseph
Silent Ninja – Bill Benedict
Most Likely to Bust a Move – Niki Lemley
Spirit of the Gym Runner Up – BaoSome
Spirit of the Gym – Kristy Younker

In addition to the awards you voted on for each other, each coach presented special awards to some members. (If we had the time, we could easily nominate each and every one of you for something you inspire in us everyday but there was a party to get to.)

Honey Badger Award – Juan Raymundo from Jon
The Kettlebell Domination Award – Patti Pearlberg from Bethany
MVMNT Quality Control – Nayoung Wilson from Bethany
Can’t Get Enough – Iliana Taylor from Bethany
Beating Weakness Into Submission – Jason Tharp from his lovely wife
Hardest Worker – JoJo Malone from Trent
Most Likely to Win a Strict Workout – Lee Howard from Amelia
Most Likely to Crack a Joke Mid Workout – Jackie Kimball from Amelia
Snatchtastic Award – Rachel Schmalzriedt from Lyndzey
Overcoming Bambi Legs Award – Anna Fisher from Lyndzey
The Blonde Heart Award – Annie Gibson & Kathy Culbertson from Greg
Most Intrepid – Shannon Bohannon from Mario
Most Likely to be in Mario’s CrossFit Water-robics Class in 20 Years – O.G. 9 am Ladies from the man, himself
Best Manager in the World – Bethany from Ivy

One Warm Coat – We will collect your used coat donations through Thursday. Keep em coming!

Warmup
Dynamic Athletic Movement
Hip Mobility Series

Kettlebell Warmup: 3x
5/5 Halos
5/5 Clean and Push Press
40 Yd Waiter Walk R/L
5 Downdog Push-ups

Lift

Levels 3/4

Work up to a 1 Rep Max Power Clean and Jerk.
Don’t waste your time with junk reps. Doubles and singles, start at about 75% and make 5% increases.
Aim for 105% of your current max.

Level 2

Work up to a 1 Rep Max Hang Power Clean and Push Press.
Be mindful of your technique–just because you’re going heavy doesn’t mean you should muscle the weight.
Make 5-10# jumps. Be confident and push yourself to a new PR.

Levels 0/1

5x
5 Kettlebell Clean and Push Press (Double KB)
Rest 30 seconds
5 Broad Jumps
Rest 30 seconds
8/8 Single Arm KB Row
Rest 60 seconds

Skill
Take 10-15 minutes to work on Handstand progressions that are appropriate for your level of competence:
Feet supported on box/tire/stall bars
Kicking up at the wall
30-60 second hold at the wall
Shoulder taps
Nose to the wall
Wall walks
Free standing
Handstand Walks