Ah La La La The Day

Monday, February 2, 2015 Warmup (10 min) Strength (35 min): Squat 3s week: 50, 65 % x 5, 70, 75 % x 3, 80% x 3+ (AMRAP), 70 X 8-15 Conditioning (15 min) 1) 3 rounds of 10 barbell rows, 10 barbell press (this should be relatively light) 2) Accumulate 50-100 situps,...

Shoot That Poison Arrow

Monday, January 26th, 2014 Warmup (10 min) Strength (35 min): Squat (Add 10 lbs to max if you had a good month) Empty, 50, 55, 60, 65 %x5, 75% x 5+, 65% x 5-10 Correctives–2 of 3: Deadbugs, 5-8/side (slow these down); Pullaparts, 20 reps; Med ball toss to...

Makes You Want to Blow the Stars From the Sky

Monday, January 19, 2015 (normal hours) Warmup (10 min) Strength (25 min): Squat Empty x 5, 50% x 5 for 3 sets Correctives–2 of 3: Deadbugs, 5-8; Face Pulls OR Pullaparts, 20 reps; Some good long strides and squats w/Slingshot Movements/Footwork–1 of 2:...

The Hill

Just out of college, I was a bit of a mess.  I had a job and an apartment, but nothing much else to tether me to Planet Earth–my friends had scattered, I was in a new city, and I was pretty lonely.  I went food shopping every few days and talked to the cashiers,...

The Vacuum Of His Eyes

Monday, January 12, 2015 Warmup (10 min) Strength (30 min): Squat Empty, 50, 65, 75% x 5, 80% x 3, 85% x 1+ (AMRAP) Correctives: 2 of 3–deadbugs 5-8 reps/side, PVC Overhead Squat, 2-4 deep reps, Face Pulls, 20 reps Footwork: 1  of 2–Jumprope 20 seconds,...