[vc_row][vc_column][vc_single_image image="12098" img_size="large" add_caption="yes"][vc_column_text]Ok...I promise I won't get used to this! Monday: 4 rounds for quality of...some hard work! KB swings, situps, WB "+ a push", and a wall walk hold. Great workout if you put in the effort. Then a "Sam-loving" burpee cash out - have fun with this!...
[vc_row][vc_column][vc_single_image image="12093" img_size="large" add_caption="yes"][vc_column_text]Maybe ooooone more week of posting the week in one blog post. We're still trying to catch up! Monday: Super odd circuit - let's see if Carole does the math! Instead of 4 rounds of 4 movements, you have 6 rounds of 2 movements...hmmmmm...me thinks you're getting...
[vc_row][vc_column][vc_single_image image="12087" img_size="large" add_caption="yes"][vc_column_text]Congratulations to Laurie T! She competed in the 60+ female division of the Tampa Bay Games this past Sunday. In line with Janice and Sandy, Laurie is using her "retirement" to invest in herself. Yes, she has a husband, kids, a house...and actually, all spread between several...
[vc_row][vc_column][vc_single_image image="12083" img_size="large" add_caption="yes"][vc_column_text][/vc_column_text][vc_column_text] Aaaaaannnnnndddddd, this one's for Carole! Coach Sam here, and I am BEHIND. Actually, I don't think I've ever been this behind or backed up with work, household chores, and everything else in between! And so when Carole from the 10 am class told me today "You...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="12080" img_size="large" add_caption="yes" alignment="center" onclick="custom_link" link="https://www.eventbrite.com/e/stretch-with-coaches-ed-and-sam-registration-926739230987?aff=oddtdtcreator"][vc_column_text]Happy Labor Day to all our Legends...and America! In honor of Labor Day...we are open regular hours today 🙂 Our four rounder is interesting today - you'll do max effort body rows directly into max effort pushups (push/pull). That's two of your usual four...
[vc_row][vc_column][vc_single_image image="12059" img_size="large" add_caption="yes"][vc_column_text][/vc_column_text][vc_column_text] And just like that, it's Friday. We should be knee deep in competition in Birmingham with Sandy - we hope you're following on Social! Be nice to your coaches today! Traditional DL to start the day. Then, in teams of 2, a gripping metcon that should...
[vc_row][vc_column][vc_single_image image="12056" img_size="large" add_caption="yes"][vc_column_text][/vc_column_text][vc_column_text] Almost a traditional Wednesday. We've leaned harder and harder into our strength days with you and MOST of you are on board that easy doesn't work....most of you. We'll Back and Front squat, and then strict press. Then, we'll tackle a Dbl DB Bench Press -...
[vc_row][vc_column][vc_column_text]We email these suckers out...never thinking to preserve the data by adding it to a permanent post. So here we go! 4TH QUARTER NEWS AND ENLIGHTENMENT[/vc_column_text][vc_single_image image="12074" img_size="large" onclick="custom_link" img_link_target="_blank" link="https://mailchi.mp/grandmastersrx/4th-quarter-news-and-enlightenment?e=`{`UNIQID`}`"][/vc_column][/vc_row]
[vc_row][vc_column][vc_single_image image="11947" img_size="large"][vc_column_text]Sandy and part of her "posse" are taking off tomorrow afternoon en route to Birmingham, Alabama to take part in the Masters CrossFit Games (ages 35+) and specifically in the new 70+ division. HER WORKOUTS The full workouts can be found here, at Competition Corner: https://competitioncorner.net/events/14643/workouts?f=individual&d=93265&w=84625 She will...
[vc_row][vc_column][vc_column_text][/vc_column_text][vc_single_image image="12054" img_size="large" add_caption="yes" alignment="center" onclick="custom_link" link="https://www.eventbrite.com/e/stretch-with-coaches-ed-and-sam-registration-926739230987?aff=oddtdtcreator"][vc_column_text]Today our four-rounder will having us working on leg levers, deadlifts and situps - lots of core, actually. Then, in teams of 2 we'll work on capacity in the clean and jerk, preparing for Grace on Friday 10/18 and 10/19. Barbells for Boobs will...