I've posted the above picture because we will have a guest massage therapist in house. His name is Brandon Lyons and is very good at what he does. He will be on-site giving chair massages all morning. I would encourage even those that are taking a rest day to maybe stop in and get a massage as part of your active recovery.
He will be offering 10 minute and 15 minute chair massages at half off. This means you can get an awesome 10 minute massage for only $5 or 15 minutes for $7.50 (cash or check). He will only be offering half off this first weekend so come in and utilize this awesome recovery tool. Brandon has worked with a couple of our athletes already and is even looking to join the gym.
The plan is to periodically have Brandon come in on the weekends to give massages to everyone who wants one. He will be in the gym from 8AM till 11AM.
WOD On the minute, every minute, for 15 minutes: 3 Power Cleans 2 Front Squats 1 Push Press
Rx'd weights: 185#/125# (or around 90% of 1RM Push Press)
The reps are nice and low for you to go heavy. The only reason you shouldn't go heavier than you've ever gone would be cause you can't get past the power cleans on any of the rounds. If you cross into the next minute, finish your round but take the rest of that next minute off.
Post minutes completed to comments.
Two things.... 1. If this doesn't inspire, motivate, make you just want to get in the gym and lift what's heavy to you or learn the movements beyond what you thought capable, then I don't know if you are in the right gym. (Disclaimer: Don't take the above statement the wrong way, it is somewhat only meant for theatrics. Ha-ha.)
2. Watch the video and learn from it. Notice their foot placements. Notice how their bodies are set up prior to and during the initial pull of the barbell off the ground. Notice how much their knees move back or spread out, but nevertheless out of the way. Notice where they make contact with the bar (not humping). Notice if their arms bend before they leave the ground/get full extension. Notice how much they actually leave the ground when jumping/getting full extension. Notice the path of their barbells and how high they reach in relation to their bodies when the body is at full extension (hips, belly button, sternum, shoulders?). Notice how fast they PULL themselves underneath the bar. Notice how they catch the barbell (not all perfect but usually with the elbows as high as capable).
WOD As many reps as possible in 3 minutes of: 2/1.5 pood Kettle Bell Swings
Rest 2 minutes
At 75 second intervals, run 8-200 meter sprints.
Rest 2 minutes
As many reps as possible in 3 minutes of: 2/1.5 pood Kettle Bell Swings
A new run starts every 1 min. 15 seconds (75 seconds), for a total of 10 minutes. The faster you run the more rest you you have. This workout is set up to last exactly 20 minutes.
Post total kettlebell swing reps to comments and if you made every run.
As many rounds in 12 minutes of: 10 Renegade Rows, 50#/35# 10 Box Jumps, 24 inch box
Click here to view demo. For each rep to count, the dumbbell must touch your body while both shoulders remains square/parallel to the ground. The rep will not count if the chest faces to the side, perpendicular to the ground.
Post overhead squat weight and rounds completed to comments.
Notice that the shoulders are parallel to the ground during the pull of the dumbbell. This constitutes a correct rep.
