January 3, 2013
Killing The Fat Man: Episode 12
It’s Never Too Late.
Announcements!!
Yoga at 6:15 pm.
Beginners Class at 5:20 pm. This class is open to anyone in the Silver Level. It’s a great time to work your skills!
Open Gym 5 am – 5 pm. Remember, no Open Gym during any class times.
List your goals for January on the Goal Board at The Gym!
This Saturday, Due to the Weightlifting Seminar, Class Times will be 7am and 8am. There are a few spots left for the Olympic Weightlifting Seminar. Register HERE. Get expert coaching on your Snatch and Clean & Jerk from one of the best in the weightlifting world, Jared Enderton! Seminar format will be 2½ hrs. of combined lecture and lifting. You will slowly progress into maxing out (if you want) & trying to set some PRs! From 12pm-1pm Jared will demonstrate heavy lifting with the Snatch and Clean & Jerk.
Is one of your goals this year a strict handstand push up? Here are some tips !
RX: Open Gym
Gold: Open Gym
Silver: Open Gym or Beginners Class at 5:20-6:15 pm
Endurance:
Men’s S&C: Back Squat 8×8 @75%. Close Grip Bench Press 6×10 @ 60%.10 min. As Many Rounds As Possible of 5 Wall Walks, 10 Muscle Ups, 20yd Farmer Walk (1 plate Pinch Grip) (15/25)
Competitor: Open Gym or Competitor’s Class at 4:30 pm
BW Challenge: 14 Burpees, 14 Handstand Push Ups
3000m row – 12:59
6 x 300m row, MU work.
bw challenge done