Some thoughts on today’s work For the 2 rep Power Snatch: Focus on a good return to the ground after rep 1.  On the descent, hospital break at the elbows at the top, purchase keep the bar close to your torso and return to the hip crease.  Then, # load the hamstrings, passing through Pos 1, 2 and 3. If you end up Squat Snatching, that’s ok. For the conditioning piece, specifically the Burpee/WB part – the sets are small that lactic loading of the muscles shouldn’t be a huge concern.  Short sets mean if you are fit, you should be able to move very fast.  Intensity should be on the scale of douse yourself in kerosene and strike a match or melt your face of like in the end of Raiders of the Lost Ark. Oh, and there will be a Monster Mash on Saturday at 10am,  3 WODs...Read more

We will begin a Squatting (3RM) and Deadlifting (5RM) program.  Much like Milo, look you will set your starting weight at something you ABSOLUTELY OWN.  Today is Back Squat 3RM – hypothetically, if you his 300 for 3 last week, I recommend starting at 260.  Every week, like Milo, you will add 5#. Unlike like Milo, it won’t be 10 sets of 3, it will be working to your target weight. BUT… The goal here is to use a lot of working set to build to your target weight.  For example, if your goal is 260 for 3, I would do a set with the bar (45), a set at 135, a set at 165, then 185, then 205, then 225, then 245, finally 260.  That’s 8 sets.  As the weight gets heavier, you may use a heavier starting weight, but you will likely be adding sets to hit your...Read more

******WARNING*****Non- Fitness Material Ahead****** I enjoyed this article, visit mainly because I watch some of the shows mentioned and I have daily dealings with all levels of the public.  I know my wife and I woke up everyday, health and our fathers were usually long gone, working hard in suits and ties.  They seemed like grown ups in every sense of the word.  Now I roll out the front door in a t-shirt and sneakers.  I don’t know what this is doing for my kids image of work, although I think they know I go to work. I especially enjoyed some of the insights into modern movies and immature behavior by grown men.  I haven’t enjoyed a comedic  movie in 10 years or more, and I think A.O. Scott explained why. The Death Of Adulthood in American Culture by A.O. Scott [youtube https://www.youtube.com/watch?v=3HRKzIQ304c?rel=0&w=560&h=315] Chest to Bar Ques 1.  Elbows behind...Read more

Monday – Deadlift Tuesday – Snatch-ish Wednesday – Back Squat “Milo” Thursday – 2rep Power Snatch Friday – Conditioning WOD Saturday – Monster Mash Ready for Anything! Workout of the Day Strength Deadlift for a 5 Rep Max Conditioning We have done this WOD before…check your books! 3 Rounds for Reps 2 minutes of : 20 burpees then as many double unders you can complete in the remaining time Rest 1 minuteRead more

I went back and forth on the WOD for today – Louis made a strong case for one, sale but I’ll save it for a week or so.  I was REALLY thinking FGB, troche but want to talk that up a bit.  So…we’ll have a Hero WOD.  It can, this and should, be scaled.  The weight is light, but you may want to scale the reps. Just so you know, to use a baseball analogy, if Saturday’s WOD was a fastball, I would be sitting dead red, waiting for it like Reggie Jackson. Workout of the Day “Sean” 10 RFT 11 Chest to Bar Pullups 22 Front Squat 75/45 Scale the reps, the movements (use regular, banded or jumping pullups).  WOD is capped at 25 minutes. At 10am, we will do AMRAP 7 – 10m Handstand walksRead more