Today's Lesson Plan

Hey Gang,

For all of you who have trouble going overhead (squats, jerks and snatches) due to chronically tight shoulders, or those with stiff necks, tension headaches, and weak grips; Giselle and I are offering an Upper Body Focused Stretching Workshop on Saturday March 13th @ 1pm. Cost is $60. Areas to be addressed will be the neck, shoulders, arms, torso, and wrists.

Please note, this workshop is only open to those who have attended one of our 'Introduction' to Contract-Relax Stretching Workshops.

For those interested, the next 'Intro' Workshop is scheduled for May 8th at 1pm, and the next Lower Body Focused Workshop is looking like it will be on Sunday April 25th at 12pm.

Shoot me an or put your name on the sign up sheet found on the bulletin board, to reserve a spot.

If you have any questions flag me down at the gym or check out Cocoon Wellness

Hope to see you there,
Andy

In this video one of my old buddies from back in the Santa Cruz days, Brendan (miss ya bro) works up to his max snatch balance.

That is our mission today

Warm Up: 30 s Glut ham situp, 30 s KB Swing, 30 s hollow rock, 30 s good mornings x 2 rounds (allow 15 sec rest between movements)

Tech: Overhead squat & Snatch Balance

WOD: Snatch Balance

Similar process to what Brendan did in the video........if you don't feel confident going for a max (This is an advanced move and requires a lot of core strength and shoulder stability) do a lot of reps at 80%

patty

Carl is at it again, dead lifting, sprinting, jumping just the stuff we need to be doing into our late 50's.

Monday's Lesson Plan: Sweat

Warm up/ Tech: 50 deadlifts (185 / 115)

WOD: Santa Cruz 500, aka chuck Norris aka filthy 50

50 each of: Box jump, 24 inch box, Jumping pull-ups, Kettlebell swings(1 pood), Walking Lunge, Knees to elbows, Push press, 45 pounds, Back extensions, Wall ball shots, 20 pound ball, Burpees, Double unders

Patty

I hope everyone is getting a chance to get outside and enjoy the beautiful weather this weekend. Sunday this week is going to be a make-up day. If you missed a workout this week that you are dying to make up this is your chance. Talk with the coach beforehand to decide which workout it will be. Otherwise, as much as I hate to do it, it is time for some running and rowing.

Huff and Puff


3 rounds for time of
400 m run
500 m row

Alright, technique today find your maximum 3 repetition deadlift. Really work on perfecting your technique, no rounded backs.



Today's workout is a unique one. It is not often we come across one with multiple rounds but no time component. So without further ado...

Lynne

5 rounds for time, no time component

Max reps of bench press (girls 70% body weight/guys full body weight)
Max reps of pull-ups

For your score keep track of your total number of repetitions.