Monthly Archives: August 2014

Yes We’re Open

Just a quick post to let you all know that we will be open tomorrow. The only class that will be closed will be 9:30 am. All other times will go on as scheduled. I hope everyone is enjoying their weekend!

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New Rule

I’m not big on having too many rules for our gym. It’s your house so as long as it’s safe and doesn’t mess with others then do what you want. Yell, scream, cuss, slam bars! But I’ve got to start this rule: please do not slam bars when either A) they aren’t loaded with any weight or B) they only have 10lb bumper plates on them.
The 10s are not wide enough nor heavy enough to support a bar when it’s dropped from overhead. This damages the collars, besides slamming a bar with only 10s really isn’t that badass. Please try to take care of our equipment. I’m going to have to install a lunk alarm.

8/29/14
1a) 4×15 Walking Lunges in the front rack position
1b) 4×5 Push Press

AMRAP 18
Start with 100 Double Unders
Then:
5,10,15,20,25…….
Wallballs
Ring Dips

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All Things Gym

One of the blogs I check on a daily basis is allthingsgym.com. When it comes to Weightlifting from across the world these guys have all the latest videos, articles and meets. If you have any free time, I highly recommend you check it out and watch some of the videos they have posted. They also post tons of Ilya Ilyin videos which should give you plenty of motivation especially for this next workout.

8/27/14
Establish a 1Rm Snatch

1a) 4×30 second L-Hold
1b) 4xME Handstand Hold or Shoulder Touches

EMOM 8
20 Seconds ME Pull-ups
1 Snatch @80% of the 1RM you just established

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Another One

Another birthday shout out, this one goes out to Coach Julie. Happy Birthday Julie! Thanks for being the mobility ying to our inflexible over trained yang!

8/26/14
1a) 5×5 Bent Over Rows
1b) 5×2 Rope Climbs (legless if you got it)

Run 400m
30 Thrusters (115/80)
Run 400m

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The White Shadow

Happy Birthday to the one and only Joseph Lee! The man that wrestled a bear and lived to tell about it. Hope you have a good day brother.

8/25/14
8×3 HBBS @70% of 1RM, EMOM style!

40, 30, 20, 10
Burpees
10, 10, 10, 10
Toes to Bar

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Ride or Die

One of my favorite quotes of the week from one of our members during a heavy Bench Press workout:

“Man, you really gotta be ride or die with it if you don’t have a spotter”

I love her attitude. All in or nothing at all. Let’s go!

8/22/14
1a) 5xME Ring Dips
1b) 5×8 Step ups (either with a weighted barbell in the front rack or with Kettlebells)

3 One Minute Rounds with a minute rest after each round
Pull-ups
Airdyne
Walking Lunges
Wallballs

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Connectivity and Weightlifting

Mobility: Lower Back, Hips and Quads
Muscle Up Practice

5:30 Weightlifting
3×2 Clean Grip OHS

6×1 Split Jerks

1a) 4×4 Strict Press from Jerk Position
1b) 4×5 Bent Over Row
1c) 4×4 HIGH Box Jumps

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