Thursday, September 4, 2014

"If you want to truly find your best snatch and c&j, you have to develop the mobility of an elite weightlifter. Some of you may think that this is not possible for you but the idea is that never cease to head in that direction, as the closer you get, the more potential you'll have... Also, VERY IMPORTANT make sure you understand what your positions of most potential are in all your gymnastics movements. Your end positions must be supportive and NOT muscled; ie, LOCK THE ELBOWS! Otherwise you're doing lots of reps working against all things Oly!" - Chad Vaughn

Are you stretching/mobilizing after class? Great! But you need more! Stretch at home, at work! And don't forget to make it to yoga Thursday nights.  Our yoga class is designed to work on maximizing range of motion while strengthening the core which will ultimately result in better technique in all of the lifts as well as body weight movements!

If you truly want to see your potential, you need to put in the daily effort.

20 min EMOM:
Even: 5 OHS 95/65 + 5 CTB pull ups
Odd: 15 box jumps 24/20

Calf stretch 2 min
Hamstring stretch 2 min
Banded shoulder distraction 1 min each


  1. Happy Fri Eve!! Looking forward to another great Yoga night! I am still sore from Monday's workout so looking forward to some good yoga stretching!!

    Starting our 3rd day of the Challenge. I hope you are still feeling motivated and staying strong!!

    Breakfast-2 eggs
    Lunch-dry tuna and boiled egg
    snack- nuts
    Dinner-Bake chicken and veggies

    Burpee Challenge-40 burpees done! :-)

    Make it Happen......Team Charmaine! (not sure what name got the most votes) :-)

  2. Great "active recovery WOD" this morning. Not! Great workout, though.

    1. Gotta love the EMOMs - I had a great workout this morning in Jason's class - RX.

  3. Happy Birthday to Jason Connor! Hope you are having a great day!!

  4. Great day 3 of the Strict & Simple!

    Light the blog up with some encouraging words for one another. When you put strong thoughts in print it can help reinforce your own strength!

    Go Team Pride !

    1. "Squat! Because somewhere Charmaine is warming up with your max."

    2. That's awesome, and probably true!

  5. Day 3 already? Where did the time go?!? So far this is easy stuff -
    WOD - check
    Food - check
    Stretching - check

    What else is there? Strict and Simple...

  6. Definitely not a "recovery" WOD

    I modified with 65# OHS, strict CTB, 31" tail gate.
    Last minute only got 14 box jumps...
    That's a big DNF

    1. Shaun!
      63 burpees
      Let me know how many you get today!!

  7. Quote from my devotional this morning: "Make decisions today that will still be good tomorrow." Good to remember in every aspect of our lives, including nutrition and healthy living.
    Team Domination...we're making good decisions!!

  8. Success is the sum of small efforts, repeated day-in and day-out. ~Robert Collier

    Team Domination we will make those efforts day in and day out with strict and simple nutrition - taking it one day at a time!

  9. "Crawling is acceptable. Falling is acceptable. Puking is acceptable. Tears are acceptable. Pain is acceptable. Injury is acceptable. Quitting is unacceptable"

  10. No wod for me today. Worked a 12 hour shift.
    B: spinach, mushroom, ham omlette
    S: orange, almonds
    L: green beans, fajita meat, avocado, sweet potatoes
    D: carrots and avocados (was too full from lunch!)
    No burpees today as I was too tired when I got home from work. But will make up tomorrow.

  11. This morning my wife called me on the way to work and said I left my lunch box on the washer. I improvised and went to the salad bar at my office and used an avocado and lime for dressing. Coworker had and extra chicken breast he grilled amd threw that in there as well. Moral of the story don't make excuses, make it happen.

    B: 2 bolied eggs, Banana, and a Suasage patty
    S: Coconut water
    L: Salad with Letuce, baby spinach, cucumber, grilled chicken, and avocado & lime for dressing
    S: Orange
    D: The lunch I forgot Stir fry green beans, grilled chicken, and sliced cucumbers
    S: Grapes and Coconut Water

    As far as the WOD goes lets just say I made a lot of modifications

    Nick Team Pride