Saturday, August 17, 2019

Special outdoor location WOD at 9:30 in honor of Jaina Herbers. 
Teams of 4.

2 Rounds
25 Squats
25 DB Push Press
25 SB Cleans
50 RKB Swings

Please register online by 9:05PM Friday night so I know how much equipment to pack.

Friday, August 16, 2019

Box Squat
18 x 2

Bent Over Barbell Row
3 x 10

Pull Up
3 x 10

This Saturday, August 17th, we are having a special outdoor location WOD in honor of Jaina Herbers.
Teams of 4. Please register online so I know how much equipment to pack.

Thursday, August 15, 2019

5 minute Handstand Hold

5 Min – Ground 2 Overhead
4 Min – DU’s
3 Min – 5 SA KB Swings + 3 Goblet Squats
2 Min – K2E
1 Min – HSPU

Wednesday, August 14, 2019

Fat Bar Bench Press

For Time:
800m Run
6 Rope Climbs
600m Run
4 Rope Climbs
400m Run
2 Rope Climbs

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TO ARCH OR NOT TO ARCH -That is the question _________________________________________ There seems to be a big misunderstanding about the use of the arch when executing the bench press. I’ve seen an overwhelming amount of guys giving unwanted and highly misinformed advice to female lifters in particular about arching their back in the bench press, claiming that this technique will “snap their backs” or “break their necks”, or even saying that this technique is “like cheating”. In this post I’ll talk about basic biomechanics, anatomy of the shoulder and the purpose of arching in the bench press, based on FACTS and EVIDENCE. _______________________________________ Biomechanics- Can you move more weight doing a decline bench press? If so, this is because of the muscle fiber alignment of the pecs (angle of pennation), arching your UPPER back in a bench press, promotes better recruitment of the lower fibers of the pectoralis major, similar to the decline bench, which means that a larger portion of your chest muscle fibers will be activated to produce force. _______________________________________ Anatomy- Every heard of the term closed pack position? This refers to the position of most joint congruency and ligamentous stability. By arching your UPPER back and retracting your scapulae back together, you’re now placing your glenohumeral joint in a fully abducted and externally rotated position. This position of the humerus is a safer and much more stable to push from than if your upper back was flat against the bench. _______________________________________ The true question is WHY are you benching? If your goal is shoulder health and you are too worried about getting hurt, then stay away from heavy benching. If your goal is to maximize your athletic potential AND stay healthy, follow my previous advice. . Written by @steficohen, drawing by @pheasyque. . BOOKMARK THIS FOR THE NEXT TIME SOMEONE TELLS YOU “ARCHING IS DANGEROUS”

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Tuesday, August 13, 2019


Deadlift Challenge
3 x Max Reps

4 Sets
3 Lengths Backward Sled
:45 FLR

This Saturday, August 17th, we are having a special outdoor location WOD in honor of Jaina Herbers.
Teams of 4. Please register online so I know how much equipment to pack.

Monday, August 12, 2019

AMRAP in 6
10 DB Box Step Over
12 DB S2 OH

AMRAP in 6
12 Cal Row
12 KB Swing

AMRAP in 6
5 Bupees
3 Lap Shuttle Run
1 Lap D-Ball Carry

Sunday, August 12, 2019

4 Sets
8 Seated Press
10 Ring Rows

AMRAP in 12
40 DU’s
14 Alternating SL Squat
7 T2B

Saturday, August 10, 2019

Teams of 2, AMRAP in 30 minutes:
20 Cal Row
15 Box Jumps
20 KB Swings
15 DB Burpee
5 Pull Ups

Next Saturday at 9:30AM we will have a special outdoor location WOD in honour of Jaina Herbers.

Sign up here so I know now much equipment to pack up and bring over.

The workout will be teams of 4. You can start to plan your team now or we can make your team on location. Plan to park at the Kingwood Day Area skate shack and from there we will walk to the tree planted in her honour.

Stay tuned for more details.
No classes at the gym on the 17th.

Friday, August 9, 2019

Box Squat
15 x 2

4 Sets:
10 Suitcase Carry
2 Laps KB Front Rack Carry

Thursday, August 8, 2019

10 Sets, Every 3 Minutes
200m Run
5 Hang Power Clean
3 Jerks

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