October 28, 2013

EVELYN AND HER CHEERING SECTION

–

NLI RECAP

I was so impressed on Saturday at the NLI.  We had so many athletes competing in the event and so many first timers.  I was equally impressed with how many of our members came out to support our athletes, I counted approximately 45 people.  I hope those that competed gained confidence and are further motivated to train and enter future competitions.  I also hope that all of those spectators realize that YOU CAN DO THIS TOO!

In the coming months, I will advertise another NLI in 2013 and my hope is that we get 20 athletes competing.

–

Please give a big high five to our athletes when you see them this week:

Evelyn Khou

Bre Hope

Cathy Nguyen

Kyra Henderson

Kelly Smith

Gabe Garcia

Eddie Romero

Carlo Celeste

Matt Wade

Matt Henderson

Derek Kennedy.

–

NUTRITION 101 CLINIC: TUESDAY AT 7PM

Come join Coach Nyra and learn the basics to eating healthy and losing weight.

Programming reminder:

As a reminder, we are on week five of a six week squat strength program.  Next week we will be maxing out and then we will back off the squats for a bit.  We hope that you are gaining some muscle and feeling stronger since you started.  There have been lots of PR’s on Front Squats so far and we are certain most of you will be hitting a PR next week on your back squat.

STRENGTH:

Work up to a HEAVY Front Squat

 –

WOD:

AMRAP 12 minutes:

15 KB Swings (53/35)

10 Burpees

150m Run

(Out and back to the 2nd alley)

–

 Supplemental Performance Training:

Back Squat

5@65-70%

3@75-80%

1@85-90%

 –

Every 3 minutes for 15 minutes:

Back Squat 2 reps @95%

 –

3 sets of:  (NOT FOR TIME)

10 strict pull-ups (pause at bottom)

10 seated DB press

(Heavy but keep it clean)

(Can sub KB’s)