Hips open.. shoulders retracted.. stomach and glutes engaged... someones been studying.

Attention: There is a 9:30 am class on Friday 6-19..

• 2 hand KB swing
• 1 hand KB Ft. squat alternate sides)
• 1 hand KB thruster (altnernate sides)
• Mountain climbers.

Big Day... the other half is running!

• Kettlebell Snatch (53,35)

Reminder: There will be a 9:30 am class this Friday…

All Hail The Classic Checkered Slip-on Vans

             Check out “T” doing some sick skill work for his “GET UP”.. Working with a shoe or flip flop is much harder then it looks.. Great for control and body awareness.                                                                                                                                                                                                                                                                                                                                                                  There has been allot of talk of body awareness lately around the gym. So lets get into it…. What is true body awareness?… Knowing when enough is enough, or possibly knowing when enough ISN’T enough?  Being able to control each and every movement with impeccable form, possibly? I don’t know the full definition, but Our idea of “body awareness”  is just knowing how to manipulate the movement and never lose control or understanding of what your doing.  For example; when kipping although its a violent, powerful movement you can still manage to manipulate some shoulder retraction at the right time to stabilize your rotators and to not tear your self straight out of the socket. The higher level of that would be knowing how to have that body control and awareness and still be able to fire out 25 kips in a high intensity fashion. So instead of just throwing your body through thrusters letting it flop up and down like a dead fish you have control of the bar and are able to control your hips and control your physical environment. You manipulate every aspect of your movement, knowing what your doing through each step. 

• 1/4 Mile run
• 21 Elevated feet push-ups. (chest to floor)
• 12 Deadlifts (70% of 1 rep max)

Attention: This Friday morning we will be having a 9:30 AM class

So its Monday… Were gonna start getting back into some kettlebell work. We have been doing alot of barbell work lately and maybe its because of the workshop we had this weekend, but today were getting into some straight-up kettlebell work. Nice n heavy people! No slackin!..

No class today due to Kettlebell & Olympic Weightlifting Workshop..

Bet you wished you singed up for it now…. Maybe if you stop by at 9am well let you in..

Everyone else do something active today. Hike, Rock Climb, play a new sport.. Take advantage of life..

See you all Monday

Wow could you imagine if we all started this young…..

OK guys, sorry I am posting so late…we’ve actually been in the hospital tonight with Steve and a dehydration problem.  Not fun but he’s home and recovering…now I’m exhausted!  We are doing great thus far so keep your heads up and continue forward…This workouts a good one so come geared up!

WOD

For time:

100 Squats
5 Pull Ups
5 Push Ups
1/4 mile Run

75 Squats
10 Pull Ups
10 Push Ups
1/4 mile Run

50 Squats
15 Pull Ups
15 Push Ups
1/4 mile Run

25 Squats
20 Pull Ups
20 Push Ups
1/4 mile Run

P.S. There is a 10:00 a.m class this morning for all interested!

Deb M - cranking out some pullups during the "Angie Ladder"..

• 1/4 mile run
• 15 – 2 hand kettlebell swing
• 9 - Push press (70% of 1 rep max)

WOD:

• Squat
• Push-up
• Sit-up
• Pull-up