What we did today!

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Muscle ups, and stuff…

Super fun Slog Fest today. I know we all enjoyed it, or at least some of us did. Some, amongst us, even reminded Alan that he is still number one! WooHoo!

Everyone who wants to see how to use your hips in kipping needs to watch the video below. It’s only 300 frames per second, so watch closely (sarcasm). The hip drive Camille exhibits works the same for pull ups. There is carry over for the kettlebell and the Olympic lifts. Oh, yeah, box jumping and wall balls and thrusters and…You get the idea.

And on to todays fun.
Warm up
Three rounds of: 5 pull ups, 10 push ups, 15 squats

Then:
Row 1000m
6 muscle ups
40 floor wipers
25 Toes to Bar
20 American KB Swings, 70/52
15 Deadlifts 225/135
Row 1000m
3 muscle ups
30 floor wipers
15 Toes to Bar
15 American KB Swings
10 Deadlifts

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Awesome!!!

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That’s right, awesome! And today, Chris Hinkson had it most of all.

Chris loves lifting the iron. She also is a very nice person. In fact, one of the nicest folks you ever meet. However, being nice while moving with a barbell doesn’t always help when attacking an Olympic lift.

Today was different. She PR’d her High Hang Squat Clean and Jerk only two pounds below what she PR’s on a Clean and Jerk from the ground only one month ago. Two Pounds!!!

And the best part of the lift was not the part where she completed the lift and made it look easy. The best part was the approach she made to the bar.

Chris strode three aggressive steps to the bar that Dusty Lee would have been proud of. It was these three steps that portended the greatness of today’s lift. We knew she was successful in those three steps. It was the aggression, the confidence, and the habit of doing rather than overthinking that made this awesome today.

Were you awesome today? Chris was. Now it’s your turn.

Way to go Chris!

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Rest Day

What’s next?

Hmmmmmmmm. More Benchpressing? My guess is yes. Make sure you get out and play. It’s downright balmy out there, almost like its spring! What happened to winter?

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Smolov, Jr. Strikes again

It’s week two, day one. Six sets of six at 70%, plus five pounds, if it went ok last week. There is still a long way to go, so be conservative with your increases.

And for the evening class…

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You know what sucks? Wall Balls. Oh, and so do Toes to Bar, and Knees to Elbows and Pull Ups and Chest to Bar and Muscle Ups and ... wait, what was I talking about?

So Long and Thanks for all the Lifts

There just are not enough Douglas Adams references on today’s Interwebs.

You’re welcome.

Is it just me, or did we need to squat today?

You know what sucks? Wall Balls. Oh, and so do Toes to Bar, and Knees to Elbows and Pull Ups and Chest to Bar and Muscle Ups and ... wait, what was I talking about?

You know what sucks? Wall Balls. Oh, and so do Toes to Bar and Knees to Elbows and Pull Ups and Chest to Bar and Muscle Ups and … wait, what was I talking about?

No? It’s just me?

Babies.

Lift
Front Squat
6x 6 @ 60%

MetCon
4x
15 Wall Balls 20 lb./14 lb.
10 Toes to freaking Bar
5 Power Cleans 135 lb./95 lb.

See You All in May
Okay, it will really be April 29 but close enough! We’re off to New Zealand and Australia for a few weeks. I’ll miss everyone so don’t go getting all super-fit and awesome without me :)!