Tuesday 04.17.12

Mr. Fallman, tracking performance.

***

1) Anyone interested in us adding a 1:30 PM class on weekdays?

2) Have you pledged your support for Muscatine becoming a Blue Zone Community? We have a sign-up sheet at the box for you to make your pledge, or go here. Time is running out!

3) Help Rachel collect donations for our deployed troops in need of toiletries and non-perishable food items. A complete list of needed items is available here.

***

Post by Jacob
Every so often, someone or some thing comes along that makes you think about stuff differently. Currently we're trying to get the fire department to think about themselves as professional athletes. They use their bodies to put food on the table and the lives of others ultimately depend upon their collective fitness level. To be continued.

Take Mr Fred Fallman for example. Mr Fallman is a retired Air Force Lt Col that still runs MacDill Air Force Base, FL in an unofficial capacity. Mr. Fallman is convinced that things that get measured get fixed. Performance tracking has worn off on me and that's why we keep binders. Write down your goals, document your lifts, and record your benchmark workout times. Even if something is not listed, but it's something important to you, write it down and go after it with laser beam focus. You'll be seeing comments from your trusty coaches in those binders over the next few weeks.

WOD

Warm Up:
Work your way up to a 1RM front squat,
with an instep stretch and shoulder pass throughs in between sets
Then, 5x3 reps front squat @80%
--
Fred Fallman Performance Plan
6 Rounds
6 cleans at 50% of your 80% 1RM front squat weight
1 minute HSPUs