2.4.17 Two Year Anniversary TWO WEEKS AWAY!
DOUBLE UNDER CLINIC SUNDAY AT NOON!
With the Open fast approaching, we bought some new toys that might help you master the rope… AND we are going to do an hour long session THIS SUNDAY at NOON on jumping technique. Whether you’re looking to do your first or string a massive set together, come work on those skills! We got 10 new ropes that are perfect for learning. We STRONGLY everyone ultimately owns their own rope (it makes a difference!)… but you’ll be welcome to try these and see which one you should get. Let us know if you might come so we can plan for numbers!
RSVP FOR THE ANNIVERSARY BASH (2/18!)
We hit our 2 year mark on 2/2 and we will be throwing a party on February 18th (a Saturday evening) from 7:30 – 11p or later??!. This will not incorporate a WOD, so doll yourselves up and show your fellow athletes what you REALLY look like outside in the real world. More details to come, but this will be an adult-only evening, so line up those sitters and get ready for a really fun night.
PLEASE RSVP ON THE EVENT PAGE HERE
REPOST OF SQUAT SAFETY VIDEO:
Had some technical difficulties with the video last night, so wanted to repost as we think this is extremely important for everyone to see!
We saw some people hit some BIG numbers on the back squats this week, but with more weight comes increased risk of failing the lift. We all know finding a max means ultimately failing the rep, but most lifts can easily be dropped to the ground from overhead or from the front rack. But with the back squat, it is EXTREMELY important you know how to properly “bail the bar”.
There are two main ways we want you to approach your heavy back squats. One is using a “spotter” (which also requires the spotter to know how to spot) AND knowing how to bail the bar backwards. We never want to see anyone roll the bar over their neck and head as this could result in serious injury… and while we all want to PR, you can’t PR if you’re out of commission!
Here’s a quick video from Coach Holden and Coach Maria on how to spot and how to bail properly. As we continue to squat heavy, we will be practicing the ‘bail’ in class. And if you ever need help learning (or need a spotter!) just ask us for help!
STRENGTH WOD
Push Press 3/3/3/3/3
WOD
10 Push Press (coming off the ground)
25 M Walking Lunge (no load)
30 Double Unders
25 M Walking Lunge (no load)
5 Rounds
Fitness: 75/55
RX: 95/65
RX+: 115/75 (50 doubles)
Coach’s Tip: You’ll start at your barbell (by the rowers/bikes) and you’ll put your rope by the kids’ room/wodify area. At 3..2…1 go, you will hit 10 push press then lunge down to your rope and hit the doubles. You’ll then lunge back to your bar. That is ONE round. Then you’ll start round 2 with your next set of push presses. Remember you CANNOT drop the bar from overhead if the WEIGHT ON THE BAR IS LESS THAN THE BAR ITSELF! Bring the bar to your waist and then drop from there. It should be a load you can do all ten reps unbroken!
Is Sean re-enacting his wedding proposal? Or just deep in the lunge pain cave?!
