Thursday 10.20.11

John is a blur of explosive energy on his box jumps.

Well, folks, the number of black binders on our shelves is increasing and we couldn't be more excited! We are investigating installation of showers. This should help out our noon crowd, and we know it will help out your co-workers! 

Remember to vote for you favorite t-shirt tagline. The nominees are listed on the whiteboard in the House of Pain. Votes and additional nominees are due by October 25.

We continue developing our squat clean (dip, shrug, drop, stand). Try to increase the load on each round. We want to see flat backs, with butts DOWN, and heads and chests UP on the set-up for each and every squat clean rep. A proper set-up positions the hips for maximum power and explosion, which will propel the bar up, allowing you to get under the bar in a deep squat. Positioning the butt too high will lead to rounding of the back, which not only decreases the power of your pull, but leads to low back pain. And we're not here to increase the percentage of Americans experiencing low back pain. Get your butts down and give your workout integrity!

WOD

1-1-1-1-1-1-1

Hang squat clean, then

3 Rounds for time:

Alley Run or Row 250 m

20 Burpees

20 Squat Clean + Press