Deck squats will do that to a guy. Sorry Blake, had to run the photo. 🙂
WOD — “Dugger Delight”
100 Deck Squats
100 Lunges (ea. leg)
100 Atomic Sit-ups
Yeah for gymnastics! Bodyweight workouts are amazing in their capacity to create sweat angels. There’s something about moving one’s load through space for a lot of reps that gets the heart ripping and keeps it there.
Today we hit a new movement in the gym, but nothing new to fitness, the deck squat. Also known as a reverse burpee, this movement forces you to quickly close the hips down and contract the core in order to stand. Sounds easy, but 100 of them after air squats are tough. Believe me. Don’t think we won’t return to these things either, they’re valuable and have a place in our program.
— Back to Basics: Kettlebells — Following up our very successful (if I do say so myself, 🙂 pull-up seminar from last week we’re going to put together a basics of kettlebell seminar this weekend. It’s free to our members and should last no more than an hour. We’re going to be working on the swing, turkish get-up and snatch so please be ready to swing some iron. Time is approximately 11:30, following our 10am workout.
— Movie Night and Paleo Potluck — Don’t miss out on our viewing of the CrossFit movie Every Second Counts this weekend in the gym. We’ll start Saturday night about 6:30 and hit play on the movie at 7. It’s a short movie, so we should wrap up around 8:30. Bring a chair and some food to share.
— Weekend Schedule — By popular demand, we are changing up the weekend schedule a bit. Starting February 5th our Saturday hours will be 9am and 11am. Sunday will stay the same at 10am. If we get enough demand on Sunday, we’ll modify the schedule there as well.
— Nooner — Plenty of people filing through our doors at noon these days. Remember that this is now an option. Come out and catch a lunch WOD with us one of these days.
Man, things are really taking off with the gym lately. New people are kicking our door down to get into our onboarding program. We are the hotness.
While this is flattering and I’m grateful for the business, I want to make sure that the people who have made our gym what it is today are still happy. I want to make sure you’re not getting buried, ignored. You guys are important. Too important to forget about.
Cheese ball lingo about my open door policy aside, if there’s something you want me to know send me an e-mail (firstname.lastname@example.org) or tell me in person. Or put an anonymous note on my desk. Or spray paint it on my car. Whatever you do, don’t just sit on it. Ok? Every member of this gym means something to me. The day I don’t know your name and can’t remember what it is you do for a living, approximately how much you’re deadlifting or about what time you started with us is the day we’re too big for our britches and it’s time to slap a 24 Hour logo on our door and give away memberships for $10 a pop.
Keep the communication coming, ok?
You complete me…
You know what they say about couples who foam roll together, right? Ya, me neither.