Friday 3/22/13

Friday 3/22/13

My apologies!

I’m terribly sorry everyone for not posting yesterday.  It’s been a busy week and I just didn’t make the time to get it up there.  Yes, you read that right.  I didn’t make the time.  I could have made the time, but I didn’t.  No excuses, right?!

Anyway, moving on.  A few quick things to cover.  Classes start at the posted time, try to show up early if you can.  There is a 5 minute grace period but either way, show up on time.  That will give you time to do your own warm ups on something that is tight.  It’ll give you time to ask me, or anyone else for that matter, questions about where to get some good paleo recipes, or ask about mobility, or just shoot the shit and get to know each other.  This is a community and I want people to get to know each other, it makes suffering together so much better.  😉  The next thing I’d like to talk about is along the community lines.  While we are all striving for the fastest times and heavier weights, we are not all created equal.  The workout is NOT over until the last person is done.  I will repeat that, the workout is NOT over until the LAST person is done.  I understand you just finished and you’ll need a minute to catch your breath and recover.  But, there are still people working out.  Part of generating a good community is supporting others in the gym.  Once you’ve caught your breath, stand up and cheer on your friends.  Support them until that last person is done.  I’ve been last in a workout before and I have to say, having the support of the rest of the class standing there pushing me to finish, is a great feeling.  Everyone cheering you on, supporting your hard work, that’s what makes a community solid.  That’s what we’re building here.


Dots, I’m happy to provide you with a weekend body-weight workout for those of you that can’t make it to the Sunday workout sessions.  Every Friday, I’ll be posting one here under the bolded headline like the one starting this section.  I’ll try to be as clear as possible as far as the acronyms go, I’ll define them all as I post them, so there is as little confusion as possible.  If you are confused, please feel free to email me with your questions at and I’ll do my best to answer them.  Remember, all of these workouts are “for time”, so do them as quickly as possible(post your times to the comments section to help with a little friendly competition.  Be honest!  There is no honor in cheating(not that I think you would).).  If you have questions on how to do any of the movements, feel free to email me on that as well.  So without further ado, here it is:


It goes like this, do 50 lunges, then 50 situps, then 40 lunges, then 40 situps, then 30 lunges, then 30 situps… see the pattern?  Post times to comments.


Daily Dose

5 RFT:
200m Sprint
10 DB Snatch L
10 DB Snatch R

Post times to comments.

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2 Responses so far.

  1. Rebecca says:

    Ahhhh! I forgot my time :/ 17:something?!

  2. Nicola says:

    Great blog, having the support of your workout friends is huge!

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