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Thursday, November 24th, 2011

Hey Folks!

Today was great and a lot of people put up some serious PRs!  Kristin jumped from an 85# front squat to a 123# front squat (for 3).  That is pretty epic.  Great squatting done by all today.  Great tabata-ing too!

OnRamp Class #4:

Warm-up (it shouldn’t be too difficult with the weather warming up tomorrow!)


  • Pendlay Rows
    • Form
    • Variations


  • For time:
    • 15-12-9-6-3
    • Ring rows, Box jumps, Burpees


  • Stretch – shoulder flexion, Hip flexion+external rotation (gluts/piriformis)
  • Nutrition – It’s winter, the perfect time to lose weight.  We are designed to eat a protein and fat diet during the darker months.  More light, means more plants bearing fruit, means more carbohydrates.  Less light means less plants and a greater need to rely on animal sources of food.  We don’t need to go back to being “cave people”, we just need to think about how we’ve evolved and what type of environment our bodies were exposed to, and which kind they’ll thrive in.

Looking forward to seeing you guys tomorrow!