There is no time element to today's workout.
10 Minutes work on:
Max L Sit Holds X 3
Max L Pull Ups X 3
10 Minutes work on:
Muscle Up Progression
Muscle Ups
HSPU's
Ring HSPU's
Then.
10 Weighted GHD Hip Extension X 3
10 Eccentric Hamstring Push Ups X 3
15 Toes To Bar X 3
Post time,reps and GHD hip extension load.
Coaching Tips: Scale load and movements to match your current fitness level. You will move at your own pace when performing these exercises, keeping in mind there is a time limit on how long you will have doing the exercises. So, don't move too slowly. Keep track of how long you can hold an L sit in 3 attempts. Get as many L pull ups in 3 attempts as you can. We will set up muscle up progression racks to help you work on getting a muscle up. If you can do them already, work on getting multiples without coming down off the rings. Work on HSPU's in and out of the rings. Finish off the workout with some posterior chain and core work.
Memories from a fun weekend a couple of weeks ago. One I'll never forget.
5:15am
Monica :05 Rx/5 Rx/25#
Rose :15 Rx/3 Rx/15#
Scotty :16/5 Rx/50#
Steve-O :26 Rx/7 Rx/50#
Jen B. :12/-/15#
Paul :14 Rx/8 Rx/50#
Hello All. I’m looking for a buddy or two to take an open water scuba certification class with. I’m planning to take the class through Sport Chalet (Mission Valley) that starts on August 30th and lasts about 2 weeks. The schedule is as follows:
-Monday, Aug 30 6:30-9:30pm: Orientation, all fees due, medical due.
-Wednesday, Sept 1 6:30-9:30pm: Classroom Workshop
-Saturday, Sept 4 9am-12:30pm: Pool then 2-8:30pm: Classroom
-Sunday, Sept 5 9am-12:30pm: Pool then 2-6:30pm: Classroom
-Saturday, Sept 11: 2 Beach dives
-Sunday, Sept 12: 2 Boat dives
Costs are as follows:
-Tuition and cert: $184.97
-Training Materials: $85.99
-Scuba Rental: $45.00 (+$100 refundable deposit)
-Boat Charter: $92-$135
So you’re looking at a grand total of about $400 give or take. Some of the costs can be cut down if you have your own gear (or can borrow) and maybe if you can borrow someone else’s training materials.
If you want more information let me know or the number for Sport Chalet is 619-718-7070. You may be able to sign up over the phone or you can sign up in the store. I’m planning to try to sign up this weekend. The class requires a minimum of 4 students or they will cancel it so I hope you can make it!
Jessica Miller
Cool Jes! We should have a group dive once you get certified, Amelia and I have been wanting to go since we moved down here but just haven’t gotten around to it!
9:00am
Diana :24 Rx/8 Rx/20#
Tony A. :21 Rx/7 Rx/25#
Dusty :02/-/55#
Andy :03 Rx/4 Rx/25#
Carissa :25 Rx/1 Rx/25#
Teshina :05 Rx/2 Rx/25#
Andrea :20/1 Rx/15#
Dano :03 Rx/1 Rx/45#
Justin B. :13 Rx/5 Rx/25#
F.Y.I. Rx for the L Sit Holds are feet above another parallette perpendicular to the ones under your hands. You feet cannot touch the crossbar of the parallette.
10am
Tina :23/3/25#
Chad :13Rx/12Rx/55#
Traci
Rebecca :25Rx/4Rx/35#
Briley :30Rx/2Rx/25#
12pm
Julia 20rx/2rx/Carmie@35#
James 15rx/5rx/45#
5:00pm
Jeff A.:04 Rx/3 Rx/-
Jon B. 17 Rx/3 Rx/-
Amelia :03 Rx/1 Rx/-
Tyler :15 Rx/1 Rx/-
Mike :14 Rx/4 Rx/15#/
Jessica :02 Rx/5 Rx/-
Holly :06 Rx/3 Rx/25#
Tiffany :44 Rx/7 Rx/-
Sonya :33/1 Rx/-
David K. :40 Rx/6 Rx/15#
6pm
Pam :10/–/10#
Sloane :15/1 strict pullup/10#
Robert :36Rx/10Rx/35#
Greg :06Rx/2Rx/35#
Josh :30Rx/15Rx/25#
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