Thursday, September 26, 2013

Swim Night at 730pm – Sign up HERE.  We now have 2 (two) lanes.  Up to 12 athletes may sign up!

Warm up/Prehab:

Arm circles
Bar Activations
Plank hold, on hands (20 seconds)


EMOTM for 8 minutes perform the following:

1 Legless Rope Climb

     Notes: Remember to control the way up and down! Feel free to shorten the climb, perform a 15 second static hold on the rope or 10 strict Ring rows as needed!


For Quality perform 10 rounds:
Max Effort Handstand Walk
5 Parallette Shoot Throughs
10 Roll to Candlestick – DEMO

-30 minute cap-

     Notes: We will perform the first 2 rounds as a class to review the movement standards and show progressions to allow anyone to perform this workout!  More advanced athletes may try to roll into a pistol for the candlestick movement.

Cool Down:  

German hang, 30 seconds
Go to the beach


     I’ve written for this blog literally every week for the past 4 years.  If I was smarter in life, I would have told you all that today, September 25th, was my last day coaching and my last post.  Responses from the community have been overwhelming and beyond my ability to comprehend or reciprocate.

 The last few weeks have been terribly emotional, and instead of offering yet another emo post, I’m going to share some of the lessons learned in my time here:

–  Learning to squat properly will improve your quality of life more than any other movement.  

–  Learning to deadlift and clean and jerk will give you more confidence in the real world than any other movement.

–  The Snatch (full squat) is the ultimate expression of the above.

–  Pull ups of every type does more to restore us to our arboreal roots than any other movement.

–  Prerequisite gymnastic strength takes very long to build, but is worth building, and will never leave you.

–  Basic barbell strength, especially the Back Squat, is the last and only hope for the entire human race.


–  Relationships are everything.

–  The front line is everywhere.

–  Anaerobic capacity is the real deal.  Sprinting is unspeakably good for you.

–  If you are but secure at the foundations, you will not be pained by departure on any road.

–  Meat and vegetables, nuts and seeds, some fruit, little starch, no sugar.

–  There is no meaningful conversation without data.

–  There is no ‘perfect’ program.

–  Science predicts.  Math proves.

–  The more crap you take, the more crap you are going to get.  

–  Love it and own it.

     Going to MDR now.  It’s been real PCF.  YEAH!!! . . . 

. . . Aaaaaand I just got home now.  Thank you all for the epic send off.  

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