Hypoxia Gym

Sadly, another hero workout.

10 rounds for time:

10 Thruster 95/65

10 Ring push ups

Yes, I'm kicking my own ass!

Big, Strong, Brian. Bigger, Better, every day.

On hero workout days, it is easy to remember to go hard…because we still can.  Great job today, everyone.

5 @ 65% of 1 rm

5 @ 75%  of 1rm

5+ @85% of 1rm

Then:

Seven minute AMRAP, 7 American KB swings, 7 pushups.

So you go and take the dog for a walk at Crystal Lake and what do you see?  Parker, kiteboarding.  Sweet!  Way to get out there, Parker.

So, we all know Jenny.  We also all know that Jenny is quite fond of squatting and deadlifting because she moves huge amounts of weight….Ok, that may be a stretch.

What most of you don’t know is that Jenny is one of the first people at the gym, at the 6 am class, no less.  And this is what we usually see as she peers un-glassesed (I made that up) to see what the workout is for that day.

If only I didn't need my glasses...

What many of you don’t see is Jenny staying late working her weaknesses, stretching, using the foam roller, and rolling on the lacrosse ball.  She also helps wrangle children at the kids class.  In short, Jenny works every day to be a better at all the things she knows she needs to work on.

She learned to run better this summer and took almost a minute off of her time running the river trail loop.  Did she improve aerobically that much or did she get more efficient?  Probably some of both, but more efficiency is where she made the biggest gains.

And she does all of this every day in addition to being a heroine for her two little people.  Quietly, confidently she marches toward improvement using every tool available to her.  And, Jenny even manages a bit of time to run a little smack on the teenage boys she taught in elementary school, even though they are now bigger than her.

So, this may embarass her, but that is the price of greatness.

We learn physical skills, gain strength, have our bodies change, and push ourselves during our workouts.  But, what we all have learned in our little cult is mental toughness.  Overcoming the voices in our head telling us to quit, to not pick up the bar, to tell ourselves that we really don’t need to learn pull ups, that we really don’t need a bigger deadlift, or that learning to snatch our bodyweight is either not possible or just plain stupid.

Make no mistake, Jenny is tough.  She also works extremely hard and we want to recognize and honor her hard work.  We are so happy you are part of our gym family, Jenny because you help make every day more awesomer (I made that up too).

Now, if we could just get her to eat some meat.

That’s right, we start them young.  We don’t have bad habits to break when we start early.  How do you build firebreathers?  Well, genetics help, hardwork definitely helps, and being efficient and strong helps.  Go get ‘em Jonah.

Todays workout:

Elizabeth

21-15-9

Power clean, ring dips

The goal on today’s workout was developing power, making sure we get our hips to full extension, and driving through the heels (not off the toes).  It was a fun one and hope you all enjoyed it.  You never know when you may see it again…with full squat cleans.  Do squat cleans make this workout different?  Hmmmmmmmmmmmm.

Warm up.

Mobility wod per KStar.  Sit in a squat for four minutes.  Stretch your ankles, open your hips, toes forward.

What is the big Mystery?  Run the river trail, for time.  Compare your time to our last foray in June.

And finally, thanks to John and Kelly at CrossFit Agoge for posting this video.  Watch and enjoy.