Monday - April 10, 2017


Programming Update

We're headed into Week 3 of this cycle. It has probably felt a bit different from normal! There are some tougher days for sure, but not many that leave us with that all-too-familiar crushed, lying on the floor feeling.

Which means you are right on track. Right now, we want to make the priority of our training about giving attention to our weaker areas, giving ourselves time to recover from the months of intensity and *perhaps most importantly* preserve ourselves for the cycle to come. THAT is where some of the fun really comes in, as long as we are responsible and adhere to the goals of this cycle. Is it weird to feel like you're holding back a bit or not "leaving it all out there" every day? Absolutely. But taking the longer view, instead of living day to day and workout to workout is going to help us see so much more progress.

In other words, if you feel like you have a little more in the tank after workouts these days...keep it there! It will maximize results in the upcoming weeks and make everything that much more fun.

Proud of you guys for what I've been seeing in classes and the quality of movement. The difference between a good athlete and a great athlete isn't how much they can's how good they look doing it. If that is your focus now, you'll be doing this stuff for a very long time. 

Office Hours: Tuesday 5:00pm-5:45pm


Sumo Deadlift @2121: 10-12 reps x 4-5 sets
AMRAP in 5min:
2 Rounds of...
5 Strict Pull-ups
10 Push-ups
15 Sit-ups
100 Double-unders
Max Cal Row/AB in time remaining
(Rest 5min)
x 2 sets


Shoulder Mobility x 2min/drill:
1) Banded Shoulder
2) Lats on PVC
3) Trap under Barbell