Rest Day
We are open New Year's Eve for 5AM, 6AM, 7AM, and 12PM classes only and closed New Year's Day.
Joe Jessen works on his double unders during yesterday morning's 6am workout.
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We have made some changes to our strength classes. Most notably, we have altered our cost structure and customer service policy for the upcoming year. We think this makes our strength classes accessible to more of you and although we're still working on finding more time slots, we hope that you find the time to enroll in an upcoming course as it is, without a doubt, one of the best decisions you'll make in 2011 (past attendees can attest). We guarantee it!
Please read the changes to the cost structure HERE and to the customer service policy HERE. You will still have to sign up for classes through MindBody (links on SDI website) as there are limits on class sizes. Be on the lookout for the complete 2011 course schedule.
Please read the changes to the cost structure HERE and to the customer service policy HERE. You will still have to sign up for classes through MindBody (links on SDI website) as there are limits on class sizes. Be on the lookout for the complete 2011 course schedule.
Brad Guenther, 6AM Natalie Guenther's husband and newest member of CFO, misplaced a 100 dollar bill and although he's conscious of the fact that it's probably gone for good, he would like everyone to please keep their eyes open.
If you've seen it or have it please notify the staff immediately. Thank you for your honesty and help.
Press, my elbow didn't want me to do this so stopped.
Then did an old Metcon from Strength Class
5 Rounds
10 Ball Slams standing ontop of Blue Bumpers
1/2 Gasser
3x1 hang squat snatch
Did 77,82,77,82; I dropped to 77# after doing 82# because the 82# was done in two parts(catch overhead then overhead squat). I dropped to 77 in 3rd set which was ok so did 82 which was mediocre (kick my feet out too wide when dropping into squat). Snatch continues to be ugly for me when squatting is involved.
rowed 7x150 and 3x250; 150's were done in :31 while the 250's were done in :56.
If you would like me to add your email to the list so that you get notified immediately when someone posts a comment. Let me know.
It's kind of cool if you really like reading what everyone is talking about but can't make it to a computer 24/7.
(Disregard below, I am just testing whether basic html works or not.)
My Blog
For example, if you want to have someone visit Disney's website through a link and not by copying and pasting just the website address just type:
(a href="http://disney.go.com/index")Disney(/a)
For any other website, just change out the address that I have for Disney and change the word Disney to the words you want to show up in the comments. Now that you have done that, to make it active, replace the ( or ) with < or >, respectively and you'll get:
Disney
Voila. A little web ed for you guys. This works where ever html is accepted. Jack of all trades huh?
Athletic Skill Levels
FAQ's for the Athletic Skill Levels
Here you go JimmyG. Did it for you.
Hang squat snatch - 103, 110, 115
Failed the first try on 110 - wasn't getting extension, and I'm sure I was slow under the bar. The second attempt went, but it wasn't too pretty. 115 went up a lot easier, but my squat depth was questionable at best.
Row sprints
150s - 30.1, 30.0, 29.9, 29.1, 29.1, 30.3, 29.3
250s - 52.8, 51.4, 50.8
I really, really wanted to get my 250 time under the mens' goal time of :50, but just couldn't quite get there. Still, I love row sprints. I left feeling invincible. Looking forward to muscle-ups and toes to bar tonight.
5 rds
5 DL (275)
10 OHS (95)
15 pushups
14:26. was going to do AMRAP in 20, but it was going too quickly, and I didn't want to do more than 5 rds. I went into this thinking I might have trouble getting 4 rds in 20 min. In retrospect, i was definitely selling myself short, but i really didn't expect to get 5 rds sub-15.
Back Squat (Band Resisted - Mini Wrapped around twice - 80-90# of resistance at the top)
95, 135, 165 - All for 5's
High Volume Gymnastic Weakness Work
(HSPU, Added band assist to add onto the volume plus a 2 inch deficit)
4 Sets of 15 Reps
SS w/
3 Weighted Pull Ups (25,30,35,40# DB)- Held between ft, dropped after
5 Strict Chin Ups
7 Kipping Pull Ups
4 RDS
" Black Lung"
- Little Confidence Builder WOD
21-15-9
20" Box Jumps
Burpees
MB Slam (20#)
- 4:06
Car had to go into the shop last night and I didn't get it back until about 4:00, so didn't make it to the gym today. Did some pushups at home, and since I had no car and no ride to the shop I just went on a easy paced run there, about a mile and a half. Took about 20 minutes. Hills and no sidewalks aren't very fun when the ground is soft.