Better Mobility -> Better Function -> Better OHS #’s

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10-21-2009 1) Split jerk 1-1-1-1-1 2) Front squat 3-3-3-3 Use 72% of back squat 1RM. DROM: Supine lying hip flexor and hamstring stretches Jason C. couldn’t overhead squat a PVC pipe effectivcely when first started. His shoulders were not only tight but lacked the active flexibility to get into a good overhead position to squat. Now what?!? Nick G. attends … Read More

Erin Earns Her Ritters

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10-20-2009 4:30 PM classes are off to a big start. Sign in before coming to class. Girls Day this Saturday, open to women only, space is running out! 1) Groups of 3, one at a time: Every minute on the minute, do 5 overhead squats. Start with 40% of 1RM, partners add either 5 or 10 lbs every minute. How … Read More

Girl’s Day – October 24!

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10-19-2009 1) Arm/leg swings and circles 2) 2 rounds: 10 pass thrus 10 OH squats (work to narrow grip) 10 kip swings 3) Pick one strength/skill series that best addresses your weaknesses. WOD: 1) For time: Row 1000m 50 situps 20 KB SDHP 70/53 Row 500m 35 situps 35 KB SDHP 70/53 Row 250m 20 situps 50 KB SDHP 70/53 … Read More

Fran, We Look Forward To Meeting Again

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10-16-2009 1) Deadlift 1 rep every minute for 15 minutes. Use 65% of your 1RM 2) 3 rounds: On a two minute clock: Sprint 400m with the remainder of the minute, perform AMRAP KB Swings 53/36 Rest 3 minutes DROM: 1) Wrist mobility and prehab 2) Life stretch focus Last night, “Fran” night, was AWESOME!!! We had two visitors, Ari … Read More