This last Comp phase takes us right into the Synergy Strength OLY open competition on February 08, 2014. I think it would be great if you all decide to try out a competition, some are looking for qualifying numbers for Nationals and others their first competition. Larger comps re always more fun and if you […]
MOBILITY: Dec 30-Jan 05, 2014.
December 29, 2013 by ·
MON December 30/13 FOCUS – Four corners of the hips TUES December 31/13 FOCUS – Shoulders and overhead position WED January 01/13 Gym Closed for New Years Day THURS January 02/13 FOCUS – Hip flexors and superficial front line (from head to toe on the front line) FRI January 03/13 FOCUS – Thoracic spine + Rotational
H&F: Dec 30-Jan 05, 2014
December 29, 2013 by ·
MON December 30/13 WARM-UP – walking – on toes, on heels, toes in, toes out, heel to toe, high knee pull-in, cradle pull-in, bum kickers, walk toe sweeps, spidermans, core rotations, arm swings forward, arm swings backward, skip with high arm swing, wrist rolls. Then, thruster technique with empty bar WOD – A. AMRAP in 8 minutes […]
POWER: Dec 30-Jan 05, 2014.
December 29, 2013 by ·
GYMN: Dec 30-Jan 05, 2014.
December 29, 2013 by ·
TUES December 31/13 GYM closed at 7pm for New Years Eve – no gymnastics class today THURS January 02/14 A. Cartwheels – progressions for 15-20 minutes – try multiple in a row B. Ring skin the cats x5-10 C. Back lever progressions – 10 minutes with extended holds or progressed positions. D1. Bar muscle-up […]
free STRONGMAN seminar
December 27, 2013 by ·
MEMBERS & NON-MEMBERS come and attend this FREE strongman seminar! We will be learning a lot of fun STRONGMAN stuff including work with the logs & atlas stones today. Seminar is Sat Jan 11 @ 1:30pm, is 2 hours long, and will include detailed breakdown and instruction on each movement, as well as practical application and experimentation […]
POWER: Dec 23-29, 2013.
December 23, 2013 by ·
GYMN: Dec 23-29, 2013.
December 22, 2013 by ·
OLY: Dec 23-29, 2013.
December 22, 2013 by ·
MON December 23/13 – Prep 2, Week 3 WARM-UP Warm-up – back squats to 50-60% 1RM WOD A. Snatch 60-70-75-80%x2, 85-90-95-100%x1, 2(85%x2) B. Jerk from rack 70-75%x2, 2(80-85-90%x1) C. Clean 60-70-75-80-85%x2, 90-95-100%x1, 2(85%x2), D. Back squats 70-75-80%x4 2(85%x3,90%x2, 95%x1) E. Press 4×3 TUES December 24/13 – Prep 2, Week 3 Gym closed for Christmas Eve WED December 25/13 […]
MOBILITY: Dec 23-29, 2013.
December 22, 2013 by ·
Shortened week this week due to Christmas. Have a Merry Christmas and enjoy the time off. MON December 23/13 FOCUS – T-spine and front rack position TUES December 24/13 Gym Closed for Christmas Ever WED December 25/13 Gym Closed for Christmas THURS December 26/13 Gym closed for boxing day FRI December 27/13 FOCUS – […]
