Tuesday, September 10, 2013

TRACK NIGHT AT 7PM – Sign up HERE…5k Testing Day is next week!


Jog 400 meters
10 “Perfect” Burpees
10 Deck squats
Samson stretch

Classic Strength

7 x 3 High Bar Back Squat

Notes:  None of these sets should be light.  Warm up thoroughly and focus on heels, hip depth, and upright torso throughout the movement.  LOG YOUR SCORE!

Advanced Strength

1) HBBS: 1X5@70%, 1X5@80%, 1X2@85%, 1X3@90%, 1X1@100% – rest as needed.
2) Front Squat: 1X5@65%, 1X4 @ 75%, 80%, 85% – rest 2 minutes.

Classic Conditioning

3 Rounds for time of:
15 Push ups
15 Pull ups
50 Double unders/jump overs
-15 min cap-

 Notes:  Remember, if you cannot perform full ROM handstand pushups yet, focus on your perfect pushup form!  For the Double unders, feel free to scale the number of reps or perform as many reps as you can within a designated time frame.  For the jump overs, each jump equals one rep.

Advanced Conditioning

3 rounds for time of:
15 Deficit HSPU (6/4 inches)
25 Pullups
75 Double-Unders 
-15 min cap-

Cool down:

10 Wall extensions
20 Lat activations
Couch stretch
Calf stretch


As a trainer and coach for almost 15 years, I’ve heard some great stories, witnessed some incredible life transformations, posted some amazing testimonials on this blog, and it’s the one thing I never tire of.  Everybody has a story and today’s is brought to you by Gully.  If you’ve never had the pleasure of meeting him, (sometimes he can be found practicing yoga in the corner at MDR), he has a blog and chronicled part of his story from globo-gym goer to one of our most attentive and diligent members.  It’s also one of the best testimonials for what we do. Upon terminating his membership (ironically, this was the last gym I trained clients and myself at, so I know it well) he took the time to fill out the ‘comments’ portion of the cancellation form.  He wrote: “I started doing crossfit.  I realized now the entire business model used by traditional gyms is based not on getting me stronger and fitter, but on selling me stuff (classes, but more like personal trainer sessions and suchlike).  Crossfit trains and treats me like I’m an athlete, not a consumer”.  Truth!  He goes on to write: “So now, beyond all my previous imaginings, I’m in an environment that allows me to train physically beyond anything I’d have previously imagined. I’m able to do so intelligently and almost entirely free of any ego-driven silliness. The people training and teaching there are friendly, supportive, genuine and don’t see me as a customer to be sold stuff but an athlete. This is a transformative, elevated and powerful conversation to participate in. Even more so, because my athleticism is really nothing particularly special, at least it isn’t yet.”  Bravo, Gully!  Thank you for sharing and I look forward to following your journey!

Read the full entry here.



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