Community Archive


Sometimes, more likely more times than not, things don’t go as you plan them to.  The weather might change unexpectedly, the economy may shift in a blink of an eye, or you may find yourself lost and not even remembering what you planned for.  An endless number of challenges will arise that you may not be able to foresee.  That’s when improvising, adapting, and overcoming come into play.  We humans are masters at that.  But, we are also creatures of habit and we don’t like change.  The reality is that we don’t have to like it, but we better be able to accept it, because change is the only constant in this world.

Very few people are able to develop a clear vision of their goals and how to obtain them.  Even less have the courage and conviction to pursue them.  Beyond that, what I feel separates those that are able to achieve success and those that are not, is the ability to embrace obstacles and be flexible in finding new ways around them.  You are all already doing that be committing to this lifestyle.

The next time your in a workout that didn’t go as planned, tell yourself “Welcome to the New Plan.”  We are all on a journey of constant improvement, and that means constant change.  Everyday in the gym is an opportunity for you to train your ability to embrace change.  All you have to do is make sure you’re heading in the right direction; if you get lost, you have a whole community to help you out.

Main Group Workout
“Linda” (aka 3 bars of death)
In groups, complete for time:
10-9-8-7-6-5-4-3-2-1 reps of:
Deadlift, 225 (185/95)
Floor Press, 155 (95/65)
Clean, 115 (75/42)

041011 Linda

We are pleased to see some good things during classes this week. First, as a whole, the community is doing a lot better at “setting the back” before any type of lifting. It took a few physical cues to get people straightened out, but by just sticking out your chest, squeezing your abs, and pulling your shoulder blades back before picking up weight from the ground, people are in a much safer and more efficient position to deadlift, sumo deadlift, and clean.


The second is that people are starting to utilize the hips in a more efficient manner in power movements where you are dipping and driving through the hips. Continue to practice your “hard jump” and you’ll improve your times and overall efficiency in your workouts. Greater efficiency will mean you can push the intensity higher and that means getting fitter faster; it also means that you’ll get sexier faster as well.

Workout A
“Linda” (aka 3 bars of death)
10-9-8-7-6-5-4-3-2-1 reps of:
Deadlift, 225
Floor Press, 155
Clean, 115

Workout B
“Tabata Something Else”
8 intervals of 20sec max reps followed by 10 seconds of rest of each movement:
Pull ups
Push ups
Sit ups

072711 Linda & Tabata Something Else