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Tuesday 1/16/18

Whole Life Challenge – Want the inside scope on how athletes and coaches like Amelia eat to perform at high levels and look amazing in a bathing suit? Take a look at Amelia’s daily food intake here. Her blog post is complete with every meal, recipes and the macros for each meal.

Guess what? You can absolutely eat like this while doing the WLC (if that’s something you’re interested in). Double guess what?? We’re willing to bet you’ll be 100% more successful with ANY challenge working alongside your fellow gym goers instead of going it along. TRIPLE guess what??? If you want to be successful at any level, in addition to food choices, you need to be held accountable for how much sleep you’re getting, water you’re drinking and mobility work you’re doing. Help us help you help us.

If deep down you know your habits could use a little upgrade, you should join us. If you’re balking because of Wine Down Wednesday or giving up mocha latte’s for a few weeks, you NEED to join us. Each and every one of us should be able to take time off from the things that aren’t doing our bodies any good.

Sign up for our team’s Whole Life Challenge now. 

Weightlifting 101 & 102 – Every Tuesday evening in the month of February with Lyndzey Dare.

  • 101 for Levels 0-2 @ 5 & 6 pm. Each hour is limited to 4 people. Builds on January’s snatch cycle and introduces the clean & jerk.
  • 102 for Levels 3-4 and seasoned Level 2s (must get permission from a coach) @ 7 pm. Limited to 6 people. Dial in technique, put real weight on the bar and prepare for the Open.
  • $100 for the whole month (ie peanuts)
  • Sign up on the Mind Body app under Events & Testing!!

Jump Rope 3 Minutes
Hip Mobility
Downdog Push-ups

5-10 Minutes

At this point the Progression should be familiar to everyone, so I want higher level members to work through it on their own, spending a little more time on the drills that are more challenging or important based on their individual needs. Lower level members will go through the sequence one time with the PVC to help commit the pattern to memory and as a functional warmup, following the direction of the Coach.

Levels 2-4
Barbell Snatch Progression (self directed, the Coach will be working with Level 0/1)

L3/4 – once through with empty bar, then add some weight and do the entire progression again
(like a partner complex with the emphasis on QUALITY)
L2 – start with pvc, then move to empty bar

Levels 0/1
Snatch Progression with PVC (one time through, with the Coach leading the drills)
10 Turkish Getups (5 per side, alternating)
then go right into the Strength work, without waiting for the higher levels to start.


Levels 3/4
18 Minutes total:
This segment is EVERY TWO MINUTES so you have to work quickly, and you should have a really solid idea of what you’re putting on the bar each set BEFORE you get started.

A. 6 Minutes E2MOM (3 sets)
3 Snatch Pulls
Work up to a weight heavier than your 1RM Snatch.

B. 12 Minutes E2MOM (6 sets)
3 Power Snatch
Increase weight each set.

Note the difference in the lifts for Level 2 and Levels 3/4. If you have not PASSED the Level 3 test, your workout is written BELOW.

Level 2
18 Minutes E3MOM

Snatch Pull + Hang Power Snatch
Increase weight each set

Levels 0/1
6 Sets
5/5 Double Kettlebell Single Leg Deadlifts
8 Broad Jumps
5 Slow Pushups (3 seconds down, fast up)
30 second Elbow Plank


Levels 2-4

Levels 0/1