Thursday 06.27.13

Casey goes full throttle on the KB Swings

The July Newsletter is coming soon. 

If you know of any upcoming events which other Warriors should be aware, please let us know!

We've gone all open gym on Saturdays from 8 AM to Noon. 

It truly is all about choice now!

Paleo August is coming.

Read up on past Paleo posts and challenges here and here.

Borrow one of our Paleo books from the gym library on the desk under the front bulletin board.
(Just let us know which book you borrowed.)

Hey y'all it's deadlift and handstand pushup day. Here's a little Q&A with Coach:

Question: What makes a great deadlift?
Answer: A flat back throughout the lift.
Explanation: Pin those shoulder blades together. Pretend you are trying to crack a walnut between those wings. Envision yourself as a broad-shouldered gorilla or a bird puffing out its chest. And fer gosh sakes, keep your core muscles tight, tight, tight. Keep that belly button pulled in toward your spine through the WHOLE lift -- UP and DOWN. If you feel ANYTHING at all in the SMALL of your back you are doing something WRONG.

Question: How do I get better at handstand pushups?
Answer: Practice quality reps.
Explanation: Screw the clock, yo, and get DEEP into your HSPU. Yeah, it will suck. Too bad. Practice half-assed crap movement and ye will only beget more half-assed crap movement. Then, you'll ask me the same question AGAIN when your HSPUs still look (and feel) like crap.

WOD

"Diane"

21-15-9

Deadlift (225/155)

HSPUs