Tuesday 12.04.12

Partner WOD has Ashley praying Brian can row hard.

Just like a new year, remind yourself:

WE MOVED!

We are now located at 103 Ford Ave (the old Sears Appliance next to O'Reilly Auto Parts)

We thoroughly broke in the new space yesterday with our indoor sprints and chucking of weights. The bright lights and open space had everyone seeing stars (or was that because we made run the length of the entire space?).

Side note: here's a little of what Coach Sarah does on the side for work. It's been years and many hands of effort and it's the largest single proposed rule in the history of the Endangered Species Act.

We're maxing out on back squat. Things to think about:
- sitting upright in that squat without allowing yourself to hinge over like a downhill skier (you'll get STUCK!).
- spreading those knees apart at the bottom of the squat (create yourself a "box" with your legs - its nice a sturdy!)
- keeping your core engaged (don't get soft at the bottom because that leads to hinging...which leads to...skiing!)

WOD

Strength

1 RM Back Squat

Then 1 back squat @ 80% 1 RM every 30 sec for 4 minutes

--

50-40-30-20-10

Jumping air squats

Dips