What we did today!

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Picking up heavy stuff

That’s right. One more week on this strength progression, so get all you can. It’s not time to relax yet.

Benchpress 3×3 @95%
HBBS 6×2 @ 80%

Then:
Three times
One minute ME push ups
One minute ME Russian KB swings
One minute ME T2B
Rest one minute

Weather is changing. Get out there. IMG_3861.JPG

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Heavy squats

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SAMSUNG CAMERA PICTURESYep. More heavy squatting today. We are in the fifth week of a six week cycle of benchpressing and squatting, so if you are feeling a bit fatigued due to the loads and reps, that’s to be expected. One more week to go and then we get to test again. Testing days are so much fun!

HBBS 3×3 at 95%

Then:
Four rounds for time of:
10 wall ball 20/14
8 burpees

Get you some, and we’ll see you tomorrow. Oh…enjoy the photos…and the bit of Smack talk…
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Rest Day Announcements

First, enjoy the day. Even with the intermittent rain.

Second. With the holiday weekend, we are making the command decision to not have Sunday in the Park class, and we will not have classes on Monday. We will resume our regular schedule on Tuesday morning at 6 am.

Third. Make plans to get out Sunday and Monday for some fun. Summer is coming to a close, or so the weather is telling us. The leaves are changing and the tourists are not as plentiful. Enjoy your mountains.

Fourth. Our own Joshie has broken his leg by falling off a ladder. But don’t fret, he’s a “tough old bastard” per himself. He did request a modified workout while he’s healing and we MAY oblige. We may just tell him to suck it up, buttercup. Seriously, call Josh and Barb and help em out. We all need a little help now and again.

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Tuesday

Oh what fun we have when we see only one movement to do.

Choose your own warm up. This left a few folks looking like deer in headlights, but we all survived.

Jerk, from the rack, 8×2, ahap

Then:
AMRAP burpees, 10 minutes. 7 minutes for the evening group.
Today’s goal was to stay steady during the entire workout and be consistent with pace. We have done this type of workout before and, for many of us, out first instinct is to crush the workout. Invariably, this leads to a falling apart of form and the workout crushing us. So, if you didn’t like the consistency of today, try it differently next time. Your results may surprise you.

Enjoy the rest day tomorrow. If you can, get outside and enjoy the mountains, even if only briefly. It’s a special place we live in. So…go out and live.SAMSUNG CAMERA PICTURES

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16.83

SAMSUNG CAMERA PICTURESNo conversion necessary. That’s a run time for some of us, or just one of us. And because school has just begun for the new year, it may take some new math to determine that the actual time it took to run the two mile river course is actually 17 minute and some certain amount of seconds. And I don’t understand new math, so I just use the clock.

It is important to note, however, that new math, old math, reps completeted, and reps required can be influenced by the state of mind caused by the workout. So as much fun as it is to point out others workout foibles, it is important to remember that we have all done something similar. And because we have, we may as well pile on when we see others make the same effort mistakes.

So…16.83.

First, we benchpress, 6×2 at 80%

Then:
Run two miles.

Enjoy the mountains.