Getting Busy

Monday, November 5, 2012

Click HERE for the weekly Programming!  HERE for On Ramp!

Thoracic Spine (keg drill or t-spine smash), 2 minutes
Ankle Mobility, 2 minutes
Hips (assisted squat, groiners, gristle, hip extension with band), 2 minutes each

Notes:  Be sure to test and retest your overhead squat before and after your mobility to see if what you are doing is helping.  If you only have a few minutes, be sure to prioritize your biggest weaknesses!  Get in early if you need extra work!!

Group Warmup:
Jog 200 meters
10 Behind the Neck Snatch Grip Press
10 Good Mornings
Jog 200 meters
10 Overhead Squats
10 Good Mornings

Notes:  Start at 5 minutes into class, grab a barbell and work through as a group, including the run!  Focus on creating good tension in your hamstrings with the Good Mornings and perfect shoulder position overhead!

Barbell Gymnastics:
7x 3 position snatch, rest 60 seconds

Notes: Ideally this will be a full squat snatch performed as a complex from the floor, just above the knee and the hi hang without putting the bar down. Find a weight that is challenging, but where your form does not get compromised. If you are an athlete having trouble hitting your hips, either do the complex in the reverse order, or perform all snatches from the hang position.

50 Kettlebell Swings (70/55#)
30 Shoulder Taps
15 Toes to Bar
20 Shoulder Taps
15 Toes to Bar
10 Shoulder Taps
15 Toes to Bar
15 Kettlebell Swings

-15 minute time cap-

Notes: Focus on a good “Bar Tap” for the Toes to Bar and substitute V-ups or GHD Situps as needed!  Advanced athletes may substitute meters of Handstand walking for the Shoulder Taps.

Cool Down:
10 Wall Extensions
Active Hang, accumulate 1 minute
Sampson Stretch, 30 seconds each


Friday 1am: Yes, they are about to bear crawl into the ocean!  Congrats to all the athletes that completed the 12+ hour GoRuck Challenge this weekend!


Saturday 8pm:  In case you missed it on FB, Lara and Zeb dominated their CrossFit Affiliate League competition!  They placed 1st in every event at their location and first overall (3 locations were hosting the same competition at the same time with scores compared between all teams virtually.)


Sunday 1pm:  Sorry Sara, I know its not the best pic, but I had to post a pic of the top two finishers of our 2nd Annual Beach Cruiser Triathlon!  Finishing a 500 meter swim, 10k Beach Cruiser Ride and a 5k run in just over an hour!


Being busy does not always mean real work. The object of all work is production or accomplishment and to either of these ends there must be forethought, system, planning, intelligence, and honest purpose, as well as perspiration. Seeming to do is not doing.
-Thomas A. Edison


Maybe its all of the political talk as the election draws near, but I have been telling everyone that I am planning on running for Venice City Council!   The truth is that I do not even know what or how I would even pull this off, but I plan on running under the sole platform of prioritizing a healthy community.  This is a long term goal, and not just a reflection of what we are doing at the gym every day, but of the things I see in the world around me.  The catalyst for me making this decision was watching the 4 part HBO series “Weight of the Nation” about Obesity in this country.  ITS FREE ONLINE.  There are 4 one hour shows and 8 additional half hour segments as well.  The 3rd segment on childhood obesity is what got me fired up to take action!

I want to state this clearly:  My primary goal as a gym owner and individual within the community and country is to create larger social changes and shift the common public perception of Health and Fitness!  YOU are all the beginning of these changes!  Of course we are focused on our business succeeding, but I see what we do as so much more than that!  We are growing roots that will develop into something long lasting and amazing in the future!

My immediate plans:
-Start a personal blog to share my story, beliefs and journey
-Become more involved with local government
-Develop partnerships with local schools to discuss:  Physical Education, Nutritional Education, Food Services on campus, parental assistance and use of their facilities for adult exercise
-Develop partnerships with local businesses to discuss: reimbursement for gym memberships, employee incentives for being healthy, reducing healthcare costs and increasing quality of life for employees through exercise

Please chime in with your thoughts/suggestions and make sure you vote tomorrow!!

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