Monday, December 30, 2013
Sunday, December 29, 2013 at 06:31PM NEW YEARS HOLIDAY SCHEDULE UPDATES: There will be no evening classes on Tuesday, December 31st (5,6, 7, and 8pm). We will be holding a 12pm class on Wednesday, January 1st. All other classes will be canceled. There will be an informal Open gym for those seeking company while training from 10-12pm. There will be no structured workouts at this time, just an opportunity to train alongside others or do the prescribed workout too. All other classes this day will be canceled.
REMINDER THIS SATURDAY AT REEBOK FIT HUB-GEORGETOWN- Register on mindbody.
Join Coach Danielle, Jeff & Jimmy at Reebok's FitHub on Saturday, January 4th at 9:30 am for a workout and private shopping event for Balance Members! Participants will receive 20% any purchases, so you can get those Nanos you've had your eye. Enjoy some tasty treats provided by Custom Fit Meals after the workout to keep your strength up while you shop. This is a FREE event, so register now before all the slots at gone! See you there!
INTEGRITY- Shared by Nicky Hoberman
When we do pushups our chest hits the ground and when we do pull ups, we get our chin over the bar. When we do burpees we….. sometimes… let our chest hit the ground and then jump in the air hunched over with our hips not full opened.
The fact that we are not fully completing the standards for the burpee is not so important. It is the integrity that is the problem. This is a problem because we start cheating ourselves. Whether it is not hitting the target on a wall ball or squatting to full depth. It is not always about how much weight you lift, press, or pull or how many rounds and reps you get. It’s often how well you move and how efficient are you.
We get very competitive and I think I am just as or more competitive than anyone in the world, but there is a difference between squatting 400 lbs not breaking parallel and having the knees cave in versus squatting 350 with sound technique at full depth. As a result we sometimes wonder why we are not hitting new max’s and its usually because in our training we are using poor form and/or missing our standards and integrity.
What I am asking come the New Year is that we all (including myself and other coaches) put our ego aside and instead of trying to get more rounds, heavier weight, a faster time. Focus on moving better, better technique, and patience. Hit full depth and if you move up in weight to where you cannot hit full depth, scale back.
I told an evening class for burpees the standard for a burpee could involve jumping to a 6” target (pullup bar) and they all optionally accepted.
WOD for Monday:
1.) Back Squats
2X5, 1X5+
2.) Shoulder Press
2X5, 1X5+
3.) 10X 30 Seconds Air Dyne: 45 Seconds Rest
Post weight/reps and total calories to comments.
Reader Comments (4)
Back squat: 280# x 11
Shoulder press 110# x 9
Air dyne: 149 total calories
Back Squat: 200 x 8
Shoulder Press: 90 x 4
Air dyne: 101
BS: 210x8
SP: 130x4
Airdyne: ?
1.) Back Squats
2X5, 1X5+: 205, 205, 210 (6)
2.) Shoulder Press
2X5, 1X5+: 110, 120, 125 (5)
3.) 10X 30 Seconds Air Dyne: 45 Seconds Rest
13, 27, 41, 55, 69, 83, 97, 110, 124, 138