Monday 2/4/19

Monday 2/4/19

Everyone please join us in welcoming Coach Kristy to the MVMNT team. Kristy is a dedicated, long time member of the MVMNT community; this month is the start of her 6th year training here. We are looking forward to sharing her energy, enthusiasm, and coaching skills with you all in the early mornings.

Getting to know Kristy, your new coach (aka. the same questions I bug everyone about)
Favorite workouts/movements: In conditioning workouts, I love a good burpee over the bar. Love to power clean. And love the kettlebell snatch.
Coolest lift: Deadlift by far.
Least fave (we all have them!): Push-ups are my kryptonite. Also could do without kettlebell thrusters.
Interests outside the gym: Spending time in the sun, cruising on the bicycle, hanging with friends, having meaningful conversations.
Fun fact: Currently taking an improv class. It’s so fun.
Favorite cheat food: Chocolate chips. Coca-cola Classic. And the number three 8-count nugget meal at chick-fil-a. (Although in full disclosure, the aforementioned items are welcome and regular parts of my lifestyle, so it feels wrong to call them cheat foods.) [Touche!]

Kristy will be coaching Monday and Tuesday’s 6am classes.

Krav Maga Workshop is THIS Saturday from 1-3pm.
This workshop will be led by Mario and is appropriate for people new to Krav Maga. Come try it out! Only $25 for members.¬†Email and let us know you’re coming.

DELOAD week starts today! Taking a break from the regularly scheduled programming to try some challenging benchmark workouts, long metcons, even a barbell complex…

0:00 – 16:00
Run to Sessions 2x
Instructor Mobility

16:00 – 26:00
Workout Prep

Review/practice the movements for your level.

26:00 – 56:00
(30 minute limit)


Levels 2-4
Barbell Complex – 5 Rounds (rest as needed between rounds)

1 Rep of each movement, 7 times through Unbroken
Alternate each round with a partner (2-3 people per bar)
L 3/4 – Add weight each round if possible.

Snatch Pull (from the floor)
Hang Power Snatch
Overhead Squat
Back Squat
Behind the Neck Power Jerk

L 4 – 95/65 Add 10# each round if possible.
L 3 – 75/55 Add 5# each round if possible.
L 2 – 75/55 (no lighter options allowed – do the KB complex instead)

The complex is intended to be performed unbroken, that is, touch-and-go without resting the bar on the floor until all 35 reps have been completed. The only acceptable resting position is holding the bar overhead or the shoulders.

Level 1

24 Minutes E2MOM
Kettlebell Complex
5 Swings
5 Clean and Push Press
5 Front Squats
5 Swings

Double bells if possible. If using one bell, do all movements on one side before switching.