Hey Folks!
What a beauty grind eh? The runs weren’t “easy” by any means, but I found the burpee pull ups the most challenging. Hope you enjoyed it too ;)
I don’t have too much to say today – other than the weather has been great, the gym is coming along (the new one), and it’s been great to get outside (Thanks Mel and Adventure 365 for the group ride on Tuesday!)
Big thanks to all our members for being generally awesome. The summer is a tough time to commit to making it into the gym – but stick it out and schedule it in when you know you can make it. Then set yourself up for success. Put your clothes out the night before. Tell a friend that you’ll meet them at the gym to train together. So long as it coordinates with your values and who you are as a person – You’ll make it in and you’ll continue to get and stay fit.
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Coaches Notes:
Deadlift day! Time for all those awkward, single leg, elevated, hingey hingerton pieces to pay off. As usual, spend some time warming up your hammies and hips so that your low back is capable of getting into a good position. Yes, I know some people “get away with” a rounded low back on the deadlift. But you know what happens to the people that don’t “get away” with it? They lack bowel control. That’s a pretty bad consequence. Don’t compromise your integrity to be cool. Just sayin. On the WOD – the shoulders are going to be LIT UP. Take your time on those S2O and maybe even break them up a couple times in those bigger, earlier sets. You should be able to hit sets of 10 without too much rest between them, so adjust the weight on the bar as is necessary for that to happen.
Testing:
Find a new 1RM Deadlift! :)
Conditioning – “Annie Raises the Roof”
50-40-30-20-10
Double unders
sit ups
Shoulder to OH (95/65)
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