Friday, May 18th

Today was F'n Awesome! You Girls did so well, so many of you guys jumped on the 24" box today which I'm willing to bet you didn't think you would ever do. That's just amazing, I'm so proud of you guys and it means a lot that you put your faith in yourself and just listened to me. All of you who made this great accomplishment deserve a great big Hug so make sure your husbands take care of that! Thanks for Trying so hard. Awesome Job guys, Keep up the good work and keep pushing yourself to limits you never thought you would. Sorry if I missed anyone who did the 24" for the first time today. It makes a huge difference in your intensity level when you push yourself to use heavier weights, higher box, heavier ball, less assistance, etc... Don't settle for using the same weight all the time, you have to push yourself to do more.

Workout:

Bench Press 5 x 5 (raise the weight for your final set of 5 by five lbs from three weeks ago, make your last set of 5 reps a set till failure so don't stop at 5 reps if you can keep going)

Then...

"Isabel" 30 Power Snatch For Time 135/95lb

Weekend Schedule:

Saturday Class:  Syosset 9am Sunday Class:  Syosset 10am

Wednesday, May 17th

Congrats to Jared and Jeanne on the Marriage. Workout:

Back Squat 20 Reps (adding 5 lbs to Monday's weight if you completed all 20 reps, if not then perform the same weight)

5 Rounds 10 Power Clean 165/105 10 Box Jumps 30/24

Wednesday,May 16th

Workout:

"R.J."

5 Rounds For Time

Run 800 5 Rope Climbs (modification for this will be Rope Pull ups so if you're not doing the rope bring a towel) 50 Push ups (these are perfect push ups, if you can't do them with a rigid body then do them on your knees)

Let's discuss body awareness and knowing what position your body needs to be in when you are performing a certain exercise. Performing an exercise for the sake of time instead of doing it correctly with good form and full range of motion is just as bad as cheating on your rep count.  Actually it's worse due to the fact that you're most likely going to get injured performing the exercise with crappy form. Body Awarness and Posture should be numero uno on your mind while going through the wod, this is super super super important!!! Seriously i'm not concerned with how fast you do the wod but more concerned with the fact that you do it correctly. Time is important because we want the wod to be intense but never ever sacrifice form for a better time. The extra 1 minute or so that you take off the clock is not worth getting hurt over.  Remember that. Posture, Posture, Posture!!!

The coaches always say "make sure your back stays straight and tighten up your midsection".  If you are not sure what we mean or how to do that you have to ask.  If your body is in correct posture while performing the wods your chances of getting injured are greatly diminished. 

So just as you are going to give 100% in all your workouts make sure your aware of your posture throughout the workout.

Thanks for your particitpation and for listening to me.

You can comment on my comments just so I know your reading me.