Morning Workouts?

July 23, 2014 Leave a comment

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If you haven’t tried working out first thing in the morning — might be time to give it a shot! We have a 5:30 am class on Monday, Wednesday and Friday and Joe would like the company!

Need some other reasons? Here are four good ones:

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  1. Beat the heat: When midday temps climb into the unbearable zone,  getting a habit of getting your workout over and done with before the searing sun changes your mind can be a good choice.
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  2. Fatigue-free: Humidity and heat can drain all the enthusiasm for an after-work sweat session. Waking up a little earlier to fit in a workout instead will get it out of the way while also giving you more energy throughout the day.
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  3. Evening plans: It can be hard to coordinate with friends and family amid everyone’s hectic Summer schedules, so why not free up some time during the evenings by switching to a morning workout?
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  4. More calorie burn: Working out before a long day of work and errands zaps you of all your energy means you’ll end up burning more calories in the same amount of time.

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Who knows, you might be a morning person after all!

 

Categories: Uncategorized

Wednesday 07/23/14

July 23, 2014 Leave a comment

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Press 3×5 @ 90%

 

 

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WOD

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AMRAP – 10 minutes:

“Cindy” 

5 Pull ups
10 Push ups
15 Squats
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Categories: WOD Tags: , , ,

Band-aid …

July 22, 2014 Leave a comment

noClean up.

Remember, our coaches’ coach, they don’t pick up after us. If you use the bands (for stretches, pull ups, pushups or for any reason), put them away when you are done.

  • Bands do not belong on the rig – they belong on the hooks in the back of the gym
  • Bands do not belong on the rings - they belong on the hooks in the back of the gym
  • Bands do not belong on the floor – they belong on the hooks at the back of the gym

This is your fair warning, lists will be made and burpees will flow if they are not put away after each class.

 

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We simply ask that you treat this place like your home (unless you live in a pig stye!). Pick up the equipment you used, clean up your sweat, your used tape, pens, notebooks, scrap papers, chalk, band-aids, water bottles and sweaty clothes. Basically, we ask that you put our place back the way you found it.

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thank you.

Categories: Uncategorized

Tuesday 07/22/14

July 22, 2014 Leave a comment

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3-2-1 Front squat

Snatch 5×1 @ 85%

 

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WOD

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 AMRAP – 15 minutes:

Row 250
10 over the erg burpees
15 kbell swings (35 lb /53 lb)
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Categories: WOD Tags: ,

Monday 07/21/14

July 21, 2014 Leave a comment

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Back squat 3×5 @ 92.5%

 

 

WOD

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For Time – 21-15-9-6-3:

Hang cleans (65 lb / 95 lb)
Box jumps

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Categories: WOD Tags: ,

Friday 07/18/14

July 18, 2014 Leave a comment

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Deadlift 3×5 @ 90%

 

 

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WOD

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AMRAP – 12 Minutes:

9 Box jumps (20″/24″)
12 Pushups
15 Squats

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squat4

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Categories: WOD Tags: , ,

And this is why we don’t have nice things …

July 17, 2014 3 comments

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Maybe you didn’t know that the 10# and 15# plates are NOT designed to be dropped? When you dump a set of 10# or 15# plates on a bar from the overhead or shoulder position, you are shortening the life of some very expensive equipment. The 10# and 15# plates simply can’t take the beating of repeated drops from above ground. See below …

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2014-07-10 17.49.29.

You know, there’s a gym budget for buying cool things, adding rowers, GHDs, racks, upgrading equipment and replacing things that actually wear out.

This picture represents over a $600 expenditure for 10# & 15# plates that were not worn out but abused and misused.

It’s $600 that could have gone to a GHD or a new rower … but nope, we have to replace plates that should have lasted a number of years.

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There is NO reason that our very expensive 10# & 15# Rogue plates should look like this.

This peeps, is the reason we don’t have more equipment …

 

A lot of people think that when you lift weights it means that you should slam them onto the floor when done. This is bad for a number of reasons.

  • One reason is obvious… it could break the equipment and/or damage the floor.
  • The second reason is that you could really hurt yourself if you don’t practice setting weights down in a controlled and easy fashion.

Check out this article by Greg Everett who is a lifting coach, bar none, on good practices for lowering the bar SAFELY!

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Remember to have a plan for bailing if you get in trouble.

Ask your coach for suggestions if you are unsure about how to lower weight safely in a particular exercise.

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And as a reminder about proper care of our equipment, please do not drop the following:

1. Empty bars
2. Bars loaded with only 15# or 10# plates exclusively
3. Kettlebells
4. Bars loaded with iron plates exclusively

 

Categories: Uncategorized
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