Filthy...2:15?

Take a Filthy 50...lose the 50 reps.
3 rds: 1 min, 45 sec, 30 sec, no rest
Wall Ball, Burpee, Double Under, Jump P/U, Box Jump, KB Swing, Walking Lunge, KTE, Push Press, Good Mornings

Monday Did You Know: Cup o' Joe

It might not just be that ugly vice anymore!

Reducing chance of disease from diabetes to cancer to Parkinson's? More here.

Check out a quick video clip here.

Maybe it's better just to pay full price?!

Back-to-School Half Price Punch Card Day: I gotta do that for a 1/2 price punch-card? Is it hard to understand what's wrong with those folks who showed up?
(915 reps, click on image):
Section 1 The Warm Up (50 swing 50 Jumping Jack, 40 Swing 40 Steam Engine, 30 Swing 30 Mountain Climbers, etc)
Run 400m
Section 2 The Rounds (5-10-15/5 rds: that's 10 KB Pull Catch)
Hill Run
Section 3 The Abyss (10 High Pull/10 Pull Up/10 OH Squat, then 9 of each, then 8, etc)

Youse are tough as nails!

Fall into CF

Advanced-Beginner transition. Lots of folks out and about today...big classes, critical mass makes a difference in the class energy! Summer slacking is over...let's amp it up for Fall!
4corners: (Run 200m after each corner)
8ct/Hip Ext.
Step Up/DiveBomber
Iron Cross/Wall Ball
B&T Side Jump/Leg Raises

That seems a little one-sided.

Happy Friday!
Uni-lateral Day: (alt. 30 sec R/L)
Push Jerk
Swing
Ladder hop
Rev. Lunge
Snatch
Band lunge
Battling Ropes

Good to see that everyone who asked for the 5am start actually showed ("Yeah, definitely, earlier is better for me.")...oh, wait...well...most everyone...do we need to change someone's moniker to "Snooze Alarm"?

Thursday Updates

Things to remember starting 8/31:
1) Friday AM KB is now back to 5AM!
2) Tuesday 9:30AM KB: canceled!
3) Thursday 9:30AM: new class (CF Bodyweight: Matt D.)

Sunday Special:
August 30, 10:00AM, Revenge of Karate's Revenge and Back-to-School sale. Only our Karate Steve would ignore a little detail like diastolic blood pressure, and put 100 Burpees next to 150 L-sits (hey, blackin' out b/c of all the up-down-up-down is part of the fun!).

And since all-ya-all were too good to craft a workout for that incentive game, you will have a chance to suffer for a new incentive (is that more up your alley?) If you finish this Sunday Special, you may purchase 1/2 price punchcard (10-class, limit 2, must complete workout, only available Sunday). Expect the unusual combo of running, KBs, CF exercises.

Wednesday Form: A good lift

It's a pretty thing, no....a good lift. Flexibility, strength, and focus!

Important to notice, here, look at the angle from hip to shoulder at the bottom...notice how long she holds that angle (ie, flat back)...through all 3 frames...that's "good lines"!!!

But it's also true that nothing can make you cringe, flinch, and look the other way like a bad lift!

To hurt yourself in the real world or gym, break that angle too early (like in the second frame)...that's heaving with the back...and that's a no-no.

Much of this is flexibility...in the back side and not having hip flexors that overpower the system. Also, would you say her butt is out the back? Yeah, just a bit...that's where the power will come from!

Now imagine this...add real world speed to that beautiful move...and you have a KB Swing! Read here for all the benefit of Deadlift...KB Swing provides that + Speed! Wow...did you see all those benefits to the Deadlift...awesome stuff...it'll even lift your spirits!

Practicing this form and being mindful of your "lines" are critical...because it's the foundation for so many moves (done correctly of course). Definitely when you are lifting or swinging (form & efficiency)....but also you would hone this form, for example, coming up from a Burpee (as if she just snapped her legs in from the plank), or in a Monkey Squat, Cleans, Jumping, etc, etc.

photo from bodytribe fitness/physicalsubculture.com