Monday, April 15, 2013
Sunday, April 14, 2013
A fun Saturday started with a Bluffs trail run- including 3 x half mile repeats of hills and trails, the Yoga session was back on track at the 8:30am time slot and the 10am Team class did a partner combo of Grace+Helen+Karen. And now, a photo recap of the results from the potluck:
Friday, April 12, 2013
Hope to see you all participate on Saturday in one or all of the things going on!
- 7am Trail Run/WOD, Bluffs Park parking lot (you will have plenty of time to get to yoga!
- 830am Yoga class with Kristin
- 10am Big Class
- 11am or so BBQ... bring some WLC Dishes and/or something for the grill
Please bring friends and family- all are welcome.
Tuesday, April 9, 2013
Here is a test from a few years back... This WOD will test brute strength with a very heavy deadlift (see scaling info below) and power extended over time with lots of high box jumps. We will begin with some sets of RDLs to prepare and set the back. Warming up deadlifts requires not just getting the body physically warm- but also prepared and charged up from a neurological perspective. The RDLs and then working up gradually with weight "greases the groove"- gets the body firing as a unified system to lift heavy for repeated reps. Yes- dropping from the top is fine... but make sure you get tension on the bar before peeling weight from the ground. Really get set, put some stretch in the bar, and drive the heels throught floor.
|Luke reppin through 13.4|