Schedule Change: Monday’s 6pm class has been moved to 4pm for Halloween only.
Push Press
5-5-510-12 reps @ 75% last 5 rep set
21-15-9
Box Jumps 24/20Kettlebell Swing (KBS) 53/35
Burpees
L1 As Rx’d
L2 15-12-9, Box Jumps and KBS scaled as needed
L3 12-9-7, Box Jumps and KBS scaled as needed
Mobility and flexibility don’t give you something measurable, something noticeable. Touching your toes in a bar doesn’t get you digits. But, increased mobility will vastly improve your lifts, which will allow you to lift heavier, which will make you stronger, which will allow you to lift heavier and faster, which will make you leaner and more muscled, which… you get the picture. We often work on our mobility together after class, but not periodically. On days time is limited, after the WOD, you must still mobilize.
Work on your mobility. Stretch your problem areas. No matter what your schedule, commit to 5-10 minutes a day. Every day. You will be astounded at the results a couple months, even one month, of dedicated stretching and mobility work will do you. See your coach for guidance and together put a mobility program in place.
What are your problem areas? Post to Comments.
Please pass this schedule change on to as many of our members as you can. Not everyone checks the site… Sorry for the inconvenience, and Happy Halloween!
good job 5:30a.m. class looking strong today. 175 lbs. push press, 5:27 RX’D
Hahaha. Good job this morning.
175X5. 5:05rx.
I would have visited today if you didn’t have burpees on the menu. Yes I am cherry picking my visits.
Oh baby! Can’t wait for a TNB sighting!
Tony no burpees?
#180 on the Push Press……8:23RX on the WOD….Gawd, I HATE burpees…..Fun 9AM class!
Good job on the pp.’s.
Too lazy to get up for the 5:30, followed along on my own at the gym. (haven’t cancelled my membership yet) 115# on the push press, 6:35Rx on the WOD. You guys are beasts!!
Nice Dallas. As long as your getting work in somewhere.
Mike S, you no longer go by Crazy Mike anymore?
We’re not comfortable calling him Crazy Mike…..yet.
Tony, I haven’t let the cat out the bag yet…soon enough I’ll release the Crazy
Baby steps…
205 x 5, 6:11 rx’d
Welcome Mary! Nice job 9
Ppress 70/50
WOD 7
Heather that’s a lulumon shot girl!
Beau I am surprised you are even comfortable with him there at all.
We have counselors on hand…
fun class today, 190 on the pp failed on the 5th rep at 205, 5:19 rx for the wod. Good job caitlin and mike today.
Hi! Sooo… Am I a loser? I failed halfway thru my first 24″ box jumps, had to move to the plates… And did jump squats instead of burpees d/t my stupid wrist… Time: 6:48
And 65/48 on the push press.
Looking forward to tomorrow!
You’re not a loser. Members scale for all sorts of reasons. And you were on a 20″ box.
And think back to where you were a week ago in regards to box jumps. You’ve come a long way.
rachel, don’t feel badly- i fell flat on my face during one of my box jumps last night and my husband beat me by one second.
nice
5 rep PP @ 70. WOD 7:15 RX Felt this one BIG TIME. Nice job everyone! Thanks Bill and Beau for catching my alignment issue w getting my head thru on the PP. Something else to work on 🙂 Looking forward to tomorrow!
Oh yeah. 20″. You’re right I’m glad I can at least get UP on the box now!