Wednesday, August 10, 2016
2016 Ice Bowl triple
Couple things for you all tonight. I was impressed by the overall squatting today. You all are moving quite well and the biggest flaw I saw for the most part was releasing the mid-line as you descended to the basement of your squats. If you were guilty of this you probably heard lead with your hips not your ass. Every time you stand up from a squat unlock those knees and re-engage your mid-line. Rib cage down, ass in. You do that and your glutes get fired up and all you gotta do is push those hips back, set your back angle position and squat like an angel. Simple right? It actually is but you need to remember the cues we give you every day and drill them every time you move. Keep perfecting that air squat of yours. Get in front of a mirror and take a look at your squat; constantly adjusting until it looks like it should.
Next, t-shirts: Ben got the 2 for $40 option on the website. Anyone that ordered prior will be refunded in person. You can all thank Jake for getting this done as he constantly pestered me to fix the prices. If it wasn’t for him you probably would’ve been paying 25 bucks a shirt because I was distracted with something else. That’s pretty awesome to know my coaches are not afraid to keep me in line if it means happier members.
You can all personally thank Jake by attending his nutrition discussion this Thursday at 6:15pm. Did I mention something about how cool it is to have coaches that give a hoot about their gyms members?? Come and get your questions answered. Jake is a huge success story with his nutrition and has come a long way with his diet since I first met him during a Free Saturday workout over 5 years ago. He started just like the rest of us, then committed to it and now he is one of the healthiest individuals I know. Use his experience and knowledge to help you succeed in your journey. Once again 6:15pm Thursday. Be there!
Have a great Wednesday. (This workout is going to be a hoot by the way)
Next, t-shirts: Ben got the 2 for $40 option on the website. Anyone that ordered prior will be refunded in person. You can all thank Jake for getting this done as he constantly pestered me to fix the prices. If it wasn’t for him you probably would’ve been paying 25 bucks a shirt because I was distracted with something else. That’s pretty awesome to know my coaches are not afraid to keep me in line if it means happier members.
You can all personally thank Jake by attending his nutrition discussion this Thursday at 6:15pm. Did I mention something about how cool it is to have coaches that give a hoot about their gyms members?? Come and get your questions answered. Jake is a huge success story with his nutrition and has come a long way with his diet since I first met him during a Free Saturday workout over 5 years ago. He started just like the rest of us, then committed to it and now he is one of the healthiest individuals I know. Use his experience and knowledge to help you succeed in your journey. Once again 6:15pm Thursday. Be there!
Have a great Wednesday. (This workout is going to be a hoot by the way)
Barf. See u at 9:15!!!
Holy shit that's a lot of shit 😳
So glad it's rest day. My body hurts.
Rest Day!
That was one that looked more miserable on paper than what it really was.
1.) 2016 Ice Bowl triple
In 6 minutes
100 Double Unders
12-9-7
Strict Shoulder Press 105/65lb
Strict Pull-ups
Toes to Bar
100 Double Unders
Rest 5 minutes
In 7 minutes
10-9-8-7-6-5-4-3-2-1
Deadlift 225/155lb
Box Overs 24/20″
Rest 5 minutes
In 8 minutes
10 cal Row
9 Ground to Overhead 155/105lb
10 cal Row
6 Ground to Overhead 185/120lb
10 cal Row
3 Ground to Overhead 205/145lb
10 cal Row
ME Muscle Ups
*2.) Snatch @ High Hang from blocks
5 reps @ 60,65 & 70%
4 reps @ 75%
2 reps @ 80%
1 rep @ 85%
*3.) Airdyne Tabata
20 seconds of max effort followed by 10 seconds of rest for 8 rounds
*4.) 5 rounds
10 Reverse Hyper, no weight
8 GH Raises
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Angel Anderson
Did it.
Got through 9's 65# SP. Got through 4's 105# DL Finished all but last 10 cal; 55#, 65#, 75#
0
0
Jamie Kemen
Sweat bowl
8/9 KPU (55#); 2/3 box step overs rx DL); 3rd 10 cal row complete (75/85 G2O).
10
0
Jordan Heider
Pretty much just showed up to put away Jim's equipment. ;)
First round sucked! 2 and 3 I got pretty far into.
9
1
thats funny!
Marcie Kyllonen
1. 9/9 pull-ups 2. Finished in 5:29(didn't know to go back up ladder). 3. 10/10 cals last row
12
0
Pauly VanderKelen
7 out of 100 on the second set of DUs / 2 out of 2 box jump overs / 2 MUs
Finished the EC hip extension, back extension, and hand-stand walk from yesterday with 3 rounds. Tried out the new reverse hyper! 5x10 with a 25# plate. Airdyne tabata - 76 cals / 4 sets of ME strict HSPUs - 7,4,5,5
1
0
Reagan May
Well I tried 🙃
65# SP, green band SPU, 9/12 T2B. 135# DL 1/5 box jump overs. Finished 3rd 10cal row. 9/9 85# G2OH. 6/6 105# G2OH.
8
0
Robin Mueller
Yuck!! 65# SP, banded PU, 125# DL, G2OH: 65/90/105.
Thanks for the push today Coach Jake!
2
0
Sylvia Christensen
8/9 strict press (50 DUs at cap), 1/4 DL (back up ladder), 3/3 G2OH
Mostly Rx except DLs because I thought it was 105# instead of 155# 🙄 ALSO HH snatch to 110#
9
0
Theresa Rosenquist
1. 6/9 SP (#55), 2. 2/5 BSU going up(#135), 3. 3G2O (#95)
Yay! $$$ back!! Not quite as far as @IB, but 1 was 'strict' and just 5' rest was short(!).
10
0
Ty Krueger
Track morning
6 x 3min max meter run with 45sec rest between efforts with Nasto and Chuck. Almost threw up after the last one. 780m, 750m, 700m, 650m, 600m, 750m
14
0