Thursday 04.05.12

Sh**tin' a brick on toes to bar.

***Reminder: 

We will be closed after 9:30 AM tomorrow, Friday, April 6 

and closed ALL DAY Saturday, April 7. 

We'll be open as usual on Monday, April 9.***

The weather has been so phenomenal lately that I bet many of you busted out the grill and dusted off the patio furniture. When summer approaches, I start gravitating toward lighter fare and away from the soups, stews, and roasts of winter. Some of this fare includes seafood, and in a holdover from my previous life as an endangered marine species biologist, I try to make the best choices I can when it comes to sustainably caught and farmed seafood. I had an easier time in the fish markets of Florida because I was better acquainted with the state of the Gulf, Atlantic, and Caribbean fisheries. Here in the midwest, I turn to the best guide out there -- the Regional Seafood Watch Pocket Guide -- from Monterey Bay Aquarium in California to inform me about what to buy and what to avoid. The oceans are viewed as endless suppliers of bountiful catch; however, that is not the case. Many of our fisheries are on the brink, if not crashing toward extinction. Help keep seafood (and Omega-3s!) on the menu by choosing fish harvested with sustainability in mind.

Our skill today is the kipping pullup or muscle up. If you have the kip down pat, then start working on that muscle up transition. If you have a muscle up, then try to get a few reps in. It's part of the warm up, so you don't need to go balls to the wall. We're not timing it. For the workout, it's 7 rounds with the reps for each exercise decreasing by 3 each round. Let's see full extension at the top of those deadlifts, full depth on the squat for wall balls, and going down as deep as possible on the handstand pushups. Maximize your time in the gym by maximizing your range of motion capabilities, Warriors!!

WOD

Warm Up:

3 Rounds

5 kipping pullups/muscle up progressions/muscle ups

10 pushups

15 air squats

foam roll creaky spots

instep stretch

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21-18-15-12-9-6-3

Deadlift (185/100)

Wall balls (20/14)

HSPUs