Saturday, April 14, 2012

New On-Ramp Plus Rope Climb and Oly Help, and Monday

There is a new beginner's class starting up this week on Tuesday night - a new mid-month evening On-Ramp just for you since the other On-Ramps filled up!  Sign up now!  We need a few more students by Sunday at 10 pm or we will have to cancel class and that would be sad.  Despite the fine print in the Living Social deal, your coupon is good for this class as well as the usual sessions.

Also, there is a new evening class on Friday at 6:30 pm!  We will give this time-slot a trial for a month to see if it catches on, but then if there is limited attendance we will have to cancel it.

Don't let this be you.  We do functional training here, and not just high-rep time-wasting silliness on BOSU balls.  We do full-body training that allows us to move large loads, long distances, quickly.  You will be better able to heft x-large bags of dog food and straw bales.  You will look like an athlete.  (Thank you Melissa H and Imgur!)

Sage talks about the set-up for Oly.  Awesome and very amusing blog.  Legit - watch her here.

Set-up position for Oly lifts, video.

OMG Early WOD post - don't have nightmares about this one, it looks like fun:

Seven rounds for time of:
 15 foot Rope climb, 1 ascent
 10 Wallball shots, 20 pound ball
 15 Kettlebell swings, 1.5 poods
 20 Double-unders

Are you getting good at rope climbs and double-unders, yet?

Here are some videos with advice on the rope climb.

Battle scars

Spanish wrap

Russian wrap

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