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Monday October 29, 2012

James – Knees-To-Elbows. No biggie.

This Thursday we get started on our Whole 9 Nutrition event. Expect an email from me within the coming days with a link and a password for the Whole 9 Information package. We will have printed copies available at the gym for $5 to cover printing and binding costs (digital copy is free, but I’m betting dollars to gluten-free donuts that you ain’t gonna read the digital copy). More info to come!

Wednesday is WOD-o-Ween! The scariest of WODs will be run. Everyone is encouraged to wear a costume. šŸ™‚ I’m going to wear my Toughest Mudder gear to do the WOD. Gonna hurt so good.

Today’s Workout:

Warmup:
1 minute Handstand Hold against the wall
45 Second Wall-Sit


45 Seconds Handstand Hold against the wall
30 Seconds Wall Sit
30 Seconds Handstand Hold
15 Seconds Wall Sit
50 Hollow Rocks

then:
Spend 20-25 Minutes working up to a 1RM Bench Press

Please take a look at the video below and think about how this lifter can improve their bench press.

WOD

“Cindy”
Fitness
15 Minute AMRAP
5 Pullups (Assisted or Ring Rows)
10 Pushups
15 Air Squats

Performance & RX
20 Minute AMRAP
5 Pullups
10 Pushups
15 Air Squats

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