IMPORTANT: Starting next week we will be adding a Noon class on Tuesdays and Thursdays. This will be more of a trial period but if this time works out, we will add 1-2 more Noon classes to the week. Have any more suggestions on potential class times? Let me hear them!

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BEER! Now that I have your attention, we will be heading to another local brewery to take the tour and booze the brews. Join us at Lakewood Brewery on Saturday, October 6th, any time from 12-3pm. $10 at the door gets you a souvenir glass, 4 beers, and a tour of the facility. There will be live music and a food truck. Feel free to bring lawn chairs and hang out a while!

Today we are finding our 1RM for High Bar Back Squat. We will then use this number to jump into a new squat cycle concentrating more on the high bar position. High bar position on the back squat enables more anterior (frontal) loading which transfers better to the olympic lifts (clean & jerk, snatch). If you have tight hips, come a little early and limber up! The video shows some great hip opening stretches.

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Coach Jacob and I competed this weekened in Fort Worth at the Texas Barbell Massacre put on by Life AsRx. For those interested, scores for each event can be found here as well as overall placing. Overall, it was a great competition and we had a blast!

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All new Elements Program starting tonight.  Want to get started at EDCF? This is the first step! Call or email to sign up today. We have one spot left!

 

It’s super humid in the gym one day and you walk in to see a WOD with an abnormally high amount of abmat sit-ups. Everyone’s first thought is “Abmat sit-ups?! F**k yeah!” You are all set and ready to cruise through these bad boys. After you finish owning the WOD sitting or laying in a pool of your own sweat, you retreat home to shower. While moving your bum under the water you start to feel a burning sensation right above your butt. “What the hell?” you might ask yourself. Yeah…. you’ve got the Abmat butt rash. So how do you avoid this next time around? Here are a couple of things to consider:

1. Wear compressions shorts under your shorts to wick away extra moisture.
2. Do your sit-ups with a yoga mat under your Abmat so that your butt isn’t rubbing against the rough rubber flooring.
3. Avoid the tendency to wiggle and squirm as you try to speed through them. Slow down a little and make sure your not rubbin’ as you’re rockin’.
4. Use some Monkey Butt or other friction reducing powder on your glory spot pre-WOD.

Congratulations goes out to Shawn for winning the Paleo 30 Day Challenge. Shawn didn’t have even one cheat meal and came up to the gym five times per week for full points (or did outside workouts). He won a $60 giftcard to Lululemon for being a badass.

On another note, a big congratulations goes out to Jill. As of September 1st, Jill has been cigarette-free for an official year. This is a big accomplishment! Jill is at the gym 4-5 times per week with her husband Bryan and always gives it everything she has. She even sometimes goes for runs around the neighborhood after WODs. I want to personally thank Jill for all she has done for the community here at EDCF.

All new Elements Program starting Monday the 17th of September. Want to get started at EDCF? This is the first step! Call or email to sign up today! Spaces are limited.

Weekend Announcements:

Free Saturday Morning Community WOD tomorrow at 10am for regular 9am for Masters (50ish+).

Sundat Suckday at 12-2pm on Sunday. Please come and perform your 3RM low bar backsquat if you missed this past Tuesday. Also, maybe work on some double-unders?? Hint, hint..

All new Elements Program starting Monday the 17th of September. Want to get started at EDCF? This is the first step! Call or email to sign up today! Spaces are limited.

This last low bar back squat cycle came to a close yesterday (don’t worry, there will be another one soon enough). I knew there would be some PRs but I wasn’t expecting EVERYONE to PR. Awesome job! I am a proud coach to say the least.

Some notable highlights from yesterday (and the weekend):

• Vic (pictured above) hit a big, BIG PR yesterday and increased from his previous 3RM by 70lbs. An increase like this is insane on any level.
• Anne Marie of the morning class joined the 200lb club yesterday with her 3RM.
• Bryan hit a 25lb PR and moved his 3RM up to 260. Pretty cool considering he competed in a Labor Day 5K at the lake yesterday and won third place in his age group.
• Elizabeth PR’d by 45lbs and had the highest percent increase with 33.3% from last time. After a full year with us, she has improved so much. I am beyond proud of her.
• Eric had the highest percent increase of the guys with a 24.2% increase. He went up 40lbs!
• There was an average weight increase of 30lbs across everyone. 32.5lbs for the guys and 25lbs for the gals.
• There was an average increase in percent change of 15.8% from everyone’s previous 3RM. 12.9% for the guys and 21.5% for the gals.

 

Today we end our current cycle of Low Bar Back Squats. I can’t wait to see how everyone has improved. Please try your best to make it to class today. Oh and you have to do Karen… tough nuts.

Please remember to email in your results from the Paleo Challenge to Mason. This is the last few days of the challenge. Hold strong!