Here is some stuff that you may have missed this past weekend:
- We had a GREAT time getting our stretch on at Yoga – this is something that we’re looking to implement on a regular basis. How many of you would be interested in this? Perhaps at 10 or 10:30am on Saturdays?
- Relay For Life was a huge success again! We totaled over 151,000m rowed – over 94 miles!!
- Karen Raga went down to Ft. Myers on Saturday and competed in her second KB Competition! Not only did she go up to a 12kg bell this time, she also completed the full 10-min set. Yes, you read that right – she swung a 12kg bell for 10 straight minutes. No putting it down, no stopping – only one hand change allowed the entire time.
- Coach Marc Z and I recorded another episode of the ‘Art of Coaching’ podcast last week, this one was in response to the question we’ve gotten so frequently since the Open ended – “What do I do now?” Well, then this is the episode for you! Click here to give it a listen.
A. Strength:
Tempo DB Strict Press – 5×5 @ 32X3 (3 seconds down, 2 second pause in front rack, press to top, hold bar overhead 3 seconds), rest 60-90s
B. MWOD:
Crossover Activation Row, 8 reps (2 sec hold at end range)
Crossover Activation Reverse Fly, 8 reps (2 sec hold at end range)
Crossover Activation Pull Down, 8 reps (2 sec hold at end range)
C. WOD:
500m row buy in
– then –
3 rounds
10 DB push press (same weight as heaviest set above)
10 sit ups
10 jumping squats (onto a 45lb plate)
RX+ = GHD sit ups, FR DB jumping squats (onto a 45lb plate) same weight as PP
D. Post-WOD Recovery:
Crossover Recovery Row, 8 reps, 6 sec negative
Crossover Recovery Reverse Fly, 8 reps, 6 sec negative
Crossover Recovery Pull Down, 8 reps, 6 sec negative
