May 1, 2012

STRENGTH

Back Squat

1×5 – 60%, 1×3 – 70%, 1×2 – 80%, 90%, 1×1 – 95%, 103%

WOD

3 Rounds

Run 400 meteres

20 Kettlebell Swings 1.5/1

15 Toes to Bar

Melissa's Last Day

Today was Melissa’s last day unfortunately.  She is moving up to North Jersey for her job for the next year or so.  She claims she will be back to visit, but that’s what they all say!  I know everyone will be sad to see her go, so make sure you send her a message on facebook and tell her that North Jersey sucks.

The Whole9 Five Movement Series, Whole9 – I really like the concept of this article.  Today’s fitness industry has gotten too fancy with workout moves (why do back squats, when you can do 1-arm behind your back kettlebell quarter squats on a bosu ball?) , when it is the basic, compound movements that have been producing results for decades.  I understand why.  I mean it is very hard to write a muscle and fitness article on the back squat over and over again and everyone is looking for the next shortcut to get ripped.  It doesn’t exist though, just the good old fashioned lifts coupled with hard work.

My five moves would be:

1: Back Squat

2: Clean and Jerk

3: Snatch

4: Pullup

Heck, I only need 4.

Congrats to Andrew B. in the morning class for getting his first muscle-up and the banging out 6 more in the workout.  I literally have so many successes to post that I am going to stretch them out over the next few days.  Some people are losing a ridiculous amount of weight and/or inches over the past month or so.