05/24/10 – Monday Squats

ALL MEMBERS – SCHEDULE CHANGE THIS WEEK – TONIGHT, MONDAY NIGHT @ 6PM IS THE LAST CLASS OF THE CURRENT FUNDAMENTALS GROUP.  TUE/THURS @ 6:45PM IS THE NEW FUNDAMENTALS.

The Memorial Day Weekend Schedule will be posted no later than Thursday.

FUNDAMENTALS – We are staring a NEW Fundamentals group this week.  The group will meet on Tuesdays and Thursdays @ 6:45pm.  The last class will be held on Saturday, June 12 @ 8:30am.  The class will meet a total of 7 times over the course of three weeks.  If for any reason we need to meet more than 7 times, we will add a class or two on at the end.  SIGN UP HERE.

Today’s Links -

• Harmful Drinks in America – WorldMysteries9
• How to maintain Shoulder Mobility and Scapular Stability – MDA
• Curried Salmon Salad – MDA
• The Whole 30 – Version 2.0 – Whole 9 – A 30-day guide to eating paleo laid out plain and simple.

We used a box for Terry to force him to sit back on his heels when doing a Thruster.

Ideally we'd like to move Terry away from the box and get him flexible enough where he can sit back on his heels and keep his elbows up like Pat does here.

Schedule -

• Foam Roll / Mobility Warm Up / Burgener Warm Up
• Front Squat – 5-5-3-3-1-1 – Warm up with 2-3 sets of 5-7 reps, increasing the weight each set.
• Conditioning – 10 Rounds for Time
  • Start at one end of the gym.  Broad Jump to the other end (10m).  Count the number of jumps it takes you until you pass the piece of tape.  Ladies must complete as many burpees as jumps it took them to cross the room.  Gents must complete two times as many burpees as jumps.  Complete ten rounds for time.
• 2 sets Max Knees to Elbows – Rest 90 seconds
• Stretch / Foam Roll