New cycle....

We have made tremendous gains in strength over the last 6 weeks.  Backsquat, press and bench press numbers are way up.  We have have also made gains in the other nine fitness competencies (balance, coordination, agility, cardiovascular respiratory endurance, speed, power, flexibility, accuracy, stamina).  During our next cycle, along with our daily WOD will be incorporating skill work to help develop speed, power and flexibility, culminating in max single efforts for the snatch and the clean & jerk.

Let's review flexibility, breifly.  Flexibility is the ability to maximize the range of motion at a given joint.  In general, we want strength throughout a joints range of motion.  We acheive this by performing movement through the joints entire range of motion.  This is a large reason we as coaches insist on performance standards and full range of motion.  We do not stretch much at our gym and I believe dynamic range of movement is enough to maintain flexibility and optimum joint security.  However, we will be doing more stretching to help accelerate increasing our range of motion, which becomes critical during the oly lifts.  Some have great flexibility already and can start throwing up some heavy weight (Christina) other need some remedial work (everybody else).

WU: 2 rounds

10 windmill, 10 squat, 10 pull-ups, 10 back extension, 10 sots press

Then: 5x5 Overheand Squat


5 rounds for time

15 box jumps

10 ring dips

5 sumo deadlift (225/175)


Cash Out:  stretch hip flexor and quads, hip extensors and adductors, IT band and glute.


Mike, and his guns...