New Box, Tidy Box – and Linear Progression Day
For those of you who have yet to see the new Box – WOWZA! You will be amazed! And, of course, with a shiny new Box, we’d love to keep it clean, tidy and organized, and that’s where you all come in!
First – Log books are now organized in alphabetical order (truly) by last name. If you can’t find your book in the new system, please let a coach know and we’ll get you started on a new one. And please be sure to return your book to the shelf when you’re done!
Second – Water bottles. Holy cow, do we have a few. And most of them are really, really, really dusty. If you have a water bottle that lives at the gym, please claim it and fill it with water so we know that it is in use. Those that are not in use by the end of the week will be donated.
See? Not too much to think about when it’s all said and done! Now, get into the gym and get your WOD on!!
-Emilie
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Tuesday’s WOD:
Note: This is week 11, 2 weeks of linear progression to go until we test your strength gains! -Ryan
Linear Progression Day: See 1/18, 1/24, 1/29, 2/6, 2/14, 2/20, 3/1, 3/5, 3/11, or 3/20 for reference numbers
> If you have not been here for a linear progression day, perform ascending sets of 5 to find a beginning weight for linear progression
>
> Low Bar Back squat 3×5 (add 5 to last week’s back squat)
>
> Press: 3×5 (add 2.5-5lbs to last week’s press)
>
> As time allows:
>
> 3 sets glute ham raises (or hamstring curls)
> alternated with ab work of your choice
2013 03 25