Lots of new stuff going on as we embark on the second half of this year. Please invest some time and READ ALL OF THE UPDATES. It will make things so much smoother in the gym if we aren’t having to answer questions that are already answered right here.

Skill Level Boards:
We have replaced the goals board with Athlete Skill Levels. These boards are not meant to put people into categories or discourage anyone. We are not grading you as people, just trying to give you a broad view of the things you should be able to do at increasing levels of fitness. We want you to aspire to complete whatever level you find yourself in and then to re evaluate your skills against the next level and begin to complete that one too.

The levels begin at 1 and go up to 4. Level 4 will be a long pursuit. We will be placing people in either levels 1 or 2 this week based on where we know your skills to be starting off. Please see us before you put your name on the board! Each skill must be signed off on by either me or Bruce. We will be STRICTLY upholding standards of movement. Once we initial the box signifying that you have completed that skill you will begin to see the things that aren’t completed or are still holding you back and perhaps give you some more motivation to make those weaknesses into something that you focus your extra time and make them into a strength.

Movement and Mobility of the Week:
We are going to begin to really dig in on not teaching just enough of the movements to prepare you to do a singular WOD, but to really start to create great movement patterns. We will be choosing one movement per week and will be providing you movement progressions and drill / skill work that co-ordinates with that movement as well as providing you the appropriate mobility prescriptions to help you achieve the positions and skills needed to accomplish the lift or technique. Each day will have a work assignment. Please don’t pick and choose what days you want to do. Do them all, they build on each other. Please don’t just assume “I know that part of it” and skip that day.

Testing Time:
With all of this coaching and skills testing going on it’s going to be imperative to have some specific times set aside just for these things. We are going to start out with some basic rules. We as coaches still need to coach the daily WOD for everyone, so we while will be there to go over that day’s progression and demonstrate it, we cannot step aside to watch all 50 of your reps while others are working out. We will be wanting to get everyone’s skills updated and tested also but again we can’t test you on something while we are training a group on the daily WOD. When there is some down time between groups and when there are 2 trainers we will be happy to accommodate skills testing and more in depth attention to your progressions.

We will be setting aside a time slot from 8:00 am – 9:00 am EVERY SATURDAY that either I or Bruce will be in the gym SPECIFICALLY for Progression Work, Max Load Testing, and Skill Testing. If these things are important to you we need you to get up a little earlier than you wanted to on a Saturday and come work with us. Please get there early and be warmed up to maximize the time you will get to work and test because at 9:00 we will be having to shift attention back to the main gym since that’s when it really starts to pick up and get busy. We will start with this time slot and see how it works. If we need to add more we will try to figure out how and where to add them.

Please give me your feedback as we go through this first month of the changes so we can continue to make it better. I really think that this new way of doing it will make the gym and each of you so much better.

Heavy and Ascending

For Time:
10, 8, 6, 4, 2 Reps Pull Ups
1, 2, 3, 4, 5 BB Thrusters 155/105

Movement of the Week

This week we are going to focus on the Deadlift. There are a few ways to deadlift and we will be doing both of them and also some really good accessory strength movements.

Monday: Check Position with a PVC Pipe, 50 Banded Lat Pull Deadlift, 50 BB Good Mornings
Tuesday: 50 Pendlay Rows, 50 BB Straight Leg Deadlift
Wednesday: 25 Snatch grip DL, 25 Deadlift
Thursday: 50 Bulgarian Split Squat
Friday: 50 Side Lunges, 25 Sumo Stance DL

Strength and Endurance 7/21 – 7/27

Strength WOD’s:
We are beginning Week #2 of the download. Use these lower weight sets to REALLY FOCUS on your form. This will get heavy soon enough.

Endurance WOD’s:
Running: 8 x 200 m Run w/ :30 Rest between

Rowing: 2 x Tabata Row w/ 2:00 Rest between

Airdyne: 10 Min Airdyne Alternate 1 Min Max Effort and 1 Min Recovery Effort

Warm Up 7/21 – 7/27

500 m Row
15 Scorpion Stretch
30 Sit Ups
1:00 Pigeon Pose
50 Mountain Climbers
20 Sledge Hammer Swings
2:00 Plank

You’re so Pushy

4 Rounds for Time:
100 ft Plate Push 25/10
100 ft Walking Lunges
7 Handstand Push Ups (Mod Will be Hand Release Push Ups)

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