Month: May 2014

  • Friday, May 30th, 2014

    Friday, May 30th, 2014

    Hey Folks! The first Benchmark Thursday is in the books – Elizabeth went down smooth – She’s typically a deceptive lady, but you guys handled the ring dips and cleans like champions. Nice to see Folks dialling in their power clean form too!  The last weekend of regionals starts tomorrow!  How much will Speal snatch?…

  • Thursday, May 29th, 2014

    Thursday, May 29th, 2014

    Hey Folks! Great work on todays WOD!  Keep it up! Make sure you’re DIALING in your form.  FULL depth squats.  Stand on the top of the box.  Stay planked on your push ups.  Chin clearly over the bar on pull ups.  Etc.  Etc.  Etc.  Anyone can run a 4 minute mile when it’s only a…

  • Wednesday, 28th, 2014

    Wednesday, 28th, 2014

    Hey Folks! Awesome work on Jackie today – you all did awesome! It’s getting pretty hot out these days, the fans will be on and we’ll do our best to provide a “cool” atmosphere (ba-dum-tsch!) but make sure you’re bringing water and refreshments! Warm up 2 Rounds – 10 Reverse Dislocates, 10 Ring Rows, 30…

  • Tuesday, May 27th, 2014

    Tuesday, May 27th, 2014

    Hey Folks! Awesome work on the WOD today!  Sorry to those Folks who were in for weightlifting tonight – John got caught up with a 7 year old Bday party and I was running around town like a chicken with my head cut off trying to get things done. Warm up 2 Rounds – 10…

  • Monday, May 26th, 2014

    Monday, May 26th, 2014

    Hey Folks! The Battle Beyond the Barbell approaches quickly – I hope you are all taking care of your tight spots, shoring up your weaknesses and working on some skills – Like I said before, skills can be learned between now and the competition much easier than strength gained. If everyone who comes to the…

  • Friday, May 23rd, 2014

    Friday, May 23rd, 2014

    Hey Folks! Great work on todays WOD – Caz crushed the WOD from home and texted in his time – what’s stopping you? 🙂 The laptop is set up in the gym now!  Over by the PR bell, when you enter the gym please walk over and (if the screen is black touch a button…

  • Thursday, May 22nd, 2014

    Thursday, May 22nd, 2014

    Hey Folks! Great work on the Snatch work today!  There were some great PRs and some solid lifts otherwise.  You guys make this gym the great place that it is.  With our competition coming up, it’s time to ensure good movement and “virtuosity” (doing the common, uncommonly well).  There’s no point in doing tonnes of…

  • Wednesday, May 21st, 2014

    Wednesday, May 21st, 2014

    Hey Folks! Back Squat PRs all over the place!  You guys did great.  I heard there were some torn hands.  RIP to your fallen calluses.  Keep those wounds clean and moisturized.  Liquid bandaid works well too.  or chap stick. The week continues!  Have at it champions! Warm up 2 Rounds – 10 Dislocates, 10 PVC…

  • Tuesday, May 20th, 2014

    Tuesday, May 20th, 2014

    Hey Folks! Killer long weekend!  I hope everyone enjoyed themselves this weekend, whether it was an epic weekend at camp or an epic WOD in the gym.  I’m looking forward to getting in there this week and helping you guys all hit some awesome PR’s 🙂 Battle Beyond the Barbell is nearing!  Make sure you’re…

  • Friday, May 16th, 2014

    Friday, May 16th, 2014

    Hey Folks! It’s Friday!  Bang Pow!  Long weekend coming up which means we have some subtle hour changes: Monday – We’re closed.  Sorry. Remember – Regionals for all sorts of places starts tomorrow!  Rich Froning is going to PR the whole world tomorrow and it’ll be a “rest day” for him. Warm up 2 Rounds…