[vc_row][vc_column][vc_single_image image="8953" img_size="large"][vc_column_text]Hump Day! Today we are on week 3 of our 10 rep squat cycle. Continue adding weight when possible. After squatting, we'll press from a seated position, and our DL will be a barbell DL with a descending rep scheme and an ascending load. Finally, an 8 min...

[vc_row][vc_column][vc_single_image image="8967" img_size="large" alignment="center"][vc_column_text] That cake above was AWESOME! And the circumstances after which that we ate it were active...just a note: treats and dessert should not be a part of every meal of every day, and maybe not every day if you're health isn't where you want it. Just...

[vc_row][vc_column][vc_single_image image="9007" img_size="large" alignment="center"][vc_column_text] Happy 7-year Legends/GMRX Anniversary to you and us! It's been 7 years to the day since Ed created the concept of the Legends Program for "living members" of Clearwater Osteoarthritis Study by The Arthritis Research Institute of America.  A change of direction for the organization from...

[vc_row][vc_column][vc_single_image image="8954" img_size="large"][vc_column_text]Our four-round Monday has some snappy stuff in it! The heavy HPC's will be exciting -how fast can you get under the bar? The rig knee-ups are being scaled up to work straight leg raises (which will yield strict toes to bar...eventually). Push-ups at a higher level and...

[vc_row][vc_column][vc_single_image image="8965" img_size="large" alignment="center"][vc_column_text]Hump Day - Pump Day! Wednesday's are our strength days and today is no exception. And today is important! We start our strength day with a 10 rep squat - we're trying to establish a solid, 10 rep back squat with the barbell...and we're taking note of...

[vc_row][vc_column][vc_single_image image="8964" img_size="large" alignment="center"][vc_column_text]Whew! It's over....The Open is over and we're getting back some normalcy with our schedules around here.   This Monday brings us a fun day of our typical four-rounder - battling ropes, overhead work, core work, and higher repetition hang cleans... which for us is balance work....

[vc_row][vc_column][vc_column_text] HAPPY BIRTHDAY SMOKEY B! [/vc_column_text][vc_single_image image="8904" img_size="large" add_caption="yes" alignment="center"][vc_column_text]Metcon Day! Everybody's (choke) favorite! Today we start with a "for time" couplet - two movements meant to increase your heart rate and challenge you at higher reps: kettle bell swings and squats. This will take a little out of us...

[vc_row][vc_column][vc_single_image image="8897" img_size="large" add_caption="yes"][vc_column_text]Hump Day - Strength Day. All Barbell - All Day! We're front squatting with core in between our sets. Next, we're back to a strict press - all shoulder strength - no hip drive. Finally - deadlifts - we'll do 3 @ tempo and 3 at normal...