Congrats to Jim R. on winning the Nutrition Challenge.  Jim lost 13lbs and nearly 6% of his total bodyweight!  Great job Jim!

The face of hard work! (or taking a #2)
The face of hard work! (or taking a #2)

We are going to try a couple new things for the next two months.  Here they are:

  1. Every Wednesday will be a Hero WOD.  That means the workout will be longer and more challenging than most.  Remember, these too can be scaled down so don’t shy away.  90%+ of people don’t do them as prescribed anyway.
  2. Every Thursday will be a programmed REST DAY.  That means a lot of good things for everybody!  How is that, Tim?  I’ll tell you how.  For the people who want to workout 5 days per week it forces you to rest while giving you structure.  For those who only come twice per week and Thursday happens to be one of them, it allows you to make up a workout that you missed during the week.  For everybody it is a designated lift day. Therefore, if you simply want to come in, lift some heavy stuff, and go home you can.  The week’s programming will be laid out as Monday-Wednesday, Thursday rest, Friday-Saturday, and Sunday rest. This does not mean you can’t come in if you worked out Monday-Wednesday, want to workout Thursday/Friday, and want to take the weekend off.  You can always make it a goal day, or Pat and I can come up with a special “treat” for you.  It’s only a trial, so if it sucks and everybody hates it, we’ll simply revert back.  No biggie.  Ignore this Thursday’s Sunday Update.

New Fundamentals – Starts Tonight @ 6:45pm.  We will be meeting on Tuesday and Thursday nights for 4 weeks.  Sign up HERE.

Today’s Recipe – Pesto Salmon and Spaghetti Squash – Primitive Living

Today’s Links –

Can anyone tell me what is wrong with Jimmy's form here?
Can anyone tell me what is wrong with Jimmy's form here? Disclaimer: I know Jim can take the comments so that's why I chose him.
Notice how straight her arms are as she fully extends her ankles, knees and hips.  This is what is meant by full extension and not pulling early with the arms.
Notice how straight her arms are as she fully extends her ankles, knees and hips. This is what is meant by full extension and not pulling early with the arms.

Schedule –

  • Mobility Warm Up
  • Split Jerk – 1-1-1-1-1 – For those working on form, keep it light and perform multiple reps.  For those comfortable with the movement work up to 5 heavy singles.  Go for a PR!
  • WOD – 3 Rounds For Time
    • 50 Mountain Climbers (Foot must land on outside of your hand)
    • 40 Jumping Lunges (Front shin must remain vertical)
    • 30 Push Ups (Hand Release as rx’d)
  • Collect 90 seconds in an L-Hold in as few sets as possible
  • Stretch
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