Don't forget our huge women's specific Parkour intro this Sunday! Details here:

http://www.facebook.com/#!/event.php?eid=141610222545924&ref=mf

and you can register here:

http://clients.mindbodyonline.com/ws.asp?studioid=4961&stype=-8&sTG=26&sVT=27&sView=day&sDate=9/12/2010

Mobility/Foam Roll

Warm-Up x 2: Jump rope x 100, 16 lunges, 10 t-push-ups, 15 KB swings, 2 samson stretch

15:00 free-standing handstand skills

3 rounds for time:

Run 1 long lap

20 push-ups

40 squats

"How wonderful it is that nobody need wait a single moment before starting to improve the world."

--Anne Frank-- (1929 - 1945)

Mobility/Foam Roll

 

Warm-Up x 2: Run 1 lap, 10 overhead squats, 10 push-ups, 10 jump pull-ups, 2 samson stretch

 

Shoulder Extension Mobility 2:00

Bottom Squat Mobility 2:00

 

2 Position Clean (hang/floor) work up to a medium weight (6-7RPE) then 7 straight sets.

2 DB Bulgarian Split Squat 5-5-5-5, working up to a heavy 5 (8-9RPE) try to add weight to last monday

 

Row 500m for time, compare to 8-25-10

 

"Never part without loving words to think of during your absence. It may be that you will not meet again in life."

--Jean Paul Richter-- (1763 - 1825)

Mobility/Foam Roll

Warm-Up x 3: 15 KB swings, 10 squats, 10 DB PP, 10 Jump pull-ups, :45 Samson stretch each leg

2:00 Shoulder extension mobility drill

Back squat, work up to a heavy 1 (9-10RPE) then 80-90% x 3 x 2 in no more than 15:00

Horizontal ring row: 5-5-5-5 31X1 rep tempo, 1:00 rest 

Run 1 easy short lap, then 1 x 400m (up and back to 1st st) for time.

"You can't wait for inspiration. You have to go after it with a club."

--Jack London--

Mobility/Foam Roll

Warm-Up x 2: Jump rope x 100, 5 squats + duck walks, 8 inch-worm push-ups, 7 jump pull-ups + 7 second hang

Finish with 1:00 samson stretch on each leg

Alternate Handstand/L-sit x :30/:20 each respectively x 12:00 at the top of the minute

15:00 for rounds:

20 Double Unders (sub 50 singles + 7 jump squats)

10 push-ups

7 pull-ups

"If you would be a real seeker after truth, it is necessary that at least once in your life you doubt, as far as possible, all things."

--Rene Descartes-- (1596 - 1650)

 

 

Mobility/Foam Roll

Warm-Up x 2: Run 1 lap, 10 squats, 10 push-ups, 10 jump pull-ups, 2 samson stretch

Hip Mobility: Bottom of squat position x 2:00, hip flexor stretch on wall x 2:00 each leg

Power Clean: Work up to a heavy single, then 80-90% x 3 x 1

Dumbbell Overhead Press 5-5-5-5, heavy straight sets after warm-up (8-9RPE for all 4 sets)

"We shall show mercy, but we shall not ask for it."

--Sir Winston Churchill-- (1874 - 1965)

 

Due to Travis and Frosti being out of the country for the next couple of weeks, our  next session of kids Parkour classes not be held until September 13th. 

Our September Paleo Challenge starts today. For those who missed the newsletter, here are the rules:

 

1.  Each participant will pay $20 to be included in the competition. All money will go towards the total prize purse, which will be no less than $200.
2. Each participant must be weighed in the gym before September 5th. We will also take some basic tape measurements at this time as well.
3. Each participant must provide 2 before pictures by September 5th. This should be one front-view picture and one side-view picture of the participant in minimal clothing (sports bra and shorts for women, shorts only for men) These pictures as well as the “after” pictures that will be turned in at the end of the competition (by October 5th) will be strictly confidential and will only be used as one part of the overall judging of the competition.
4. Participants must keep a food log for the duration of the competition that will be subject to review at the finish of the competition.
5. The competition will be judged by the following criteria: adherence to the diet, improvement in body composition, improvement in overall appearance and improvement in performance/reduction in chronic injuries/overall well-being.
6. The participant deemed the overall winner will receive the entire prize purse, a free Primal t-shirt and water bottle, plus a copy of Robb Wolf's The Paleolithic Solution .Two 2nd place finishers will receive a free Primal t-shirt and water bottle.

 

Hopefully the chance for some challenging competition and some sweet prizes can motivate you all to make a solid committment to an optimal diet for health and performance. Want some more motivation? Whole 9's "The Whole 30" plan is the 100% version of what we're going for here. That's the way to go if you've got the stones for it ;)