Week of August 19-25, 2018

Sunday, August 19, 2018 7 AM Mindful Lifting, Blue Oyster Cult, Secret Treaties 8 AM CrossFit Class--Fight Gone Bad V 2.0!! (keep score, we will do this again in October/November) Monday, August 20, 2018 Warmup (10 min): Dynamic w/Lower Body Focus Strength (30...

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Act As If

Act As If

This entry is an act of defiance. The voice in my head tells me that no one needs another email, that I'm just some dude in a small town and hey, who really gives a shit what I have to say?  If I really mattered, if my words carried any weight, wouldn't I have been...

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Davy Jones’ Locker

Davy Jones’ Locker

In one of my favorite novels, Richard Ford's The Sportswriter, the title character bemoans a hypothetical novelist's "clanking, obligatory trip into the Davy Jones' locker of the past."  What's done is done, right? And yet, many of us find ourselves digging in the...

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Week of August 12-18

Sunday, August 12, 2018 7 AM Mindful Lifting, Lynyrd Skynyrd (Pronounced 'Lĕh-'nérd 'Skin-'nérd) 8 AM Conditioning Class, Strongman Circuit Monday, August 13, 2018 Warmup (10 min): 3-4 rounds of 10 second hip flexor stretch/side, 7-12 kb swings, 10-15 glute bridges...

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The Bedtime Story

The Bedtime Story

This will probably be a familiar story for busy parents.  At the end of the day yesterday, my younger son and I were sitting downstairs in our 'person' cave.  (It's 2018, after all.)  He is a night owl, which is at turns hilarious and enervating. After some protracted...

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Week of August 4-10

Sunday, August 4, 2018 7 AM Mindful Lifting, Massive Attack, Mezzanine 8 AM Conditioning Class Monday, August 5, 2018 Warmup (10 min): 1) 2-3 min soft tissue work--roll out glutes, hamstring, quads 2) 3 rounds of 5 prying goblet squats (5-10 sec), 10 fire hydrant/side...

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Who Do You Think You Are?

Who Do You Think You Are?

This past month I had the chance to travel to NJ for a wonderful seminar with the folks at 567 Academy.  Nominally this was a "fitness" induction; we were meant to talk about our businesses and how we might improve what we do.  I was excited to see the keynote speaker...

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Week of July 29-Aug 4

Week of July 29-Aug 4

Sunday, July 29, 2018 7 AM Mindful Lifting, Van Morrison Astral Weeks 8 AM Conditioning Class, The Diabolical 8x8 Monday, July 30, 2018--Classes Warmup (10 min): 3 rounds of 7 goblet squats (2 second pause), 11 ring rows, :15 plank Skill (10 min): Unracking and...

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Week of July 22-28

Sunday, July 22, 2018 7 AM Mindful Lifting, The Go-Go's Beauty and the Beat 8 AM Conditioning Class Monday, July 23, 2018 Warmup (10 min): Dynamic w/lunge, squat, hip focus Checkup & Mini-WOD (15 min): KB Swing Point 1) Hike position, 2) Aim at pockets, 3) Snap...

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Week of July 15-21

Sunday, July 15, 2018 7 AM Mindful Lifting, Television, Marquee Moon 8 AM Conditioning Class Monday, July 16, 2018 Warmup (10 min): 3 rounds of Five 1 1/4 Goblet Squats, 10 Fire Hydrants/Side, 10 Tuck Jumps Skill Work (10 min): Power Clean, Light BB, sets of 2-3...

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Week of July 8-14

Sunday, July 8, 2018 7 AM Mindful Lifting, Mahavishnu Orchestra, The Inner Mounting Flame 8 AM CF Class Monday, July 9, 2018 Warmup (10 min): 4 rounds 10 Glute Bridges w/Yoga Block btw knees, 10 fire hydrants/side, 10 band pullthroughs Strength (30 min): Squat 50, 60,...

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Week of July 1-7

Sunday, July 1, 2018 7 AM Mindful Lifting, STP, Tiny Music...Songs From the Vatican Gift Shop 8 AM CF Class Monday, July 2, 2018 Warmup (15 min): 10 minute rounds of 5-8 cossack (use light plate for balance) or goblet squats, then :30 row or bike :20-:40 bar hang,...

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