Styles D

We've talked about before the difference between a regular kip for a pull up and a bar muscle up kip.  In general, most people (especially the competitive females, watch the grid matches!) go with this more laid-back get your hips up high before you extend them, kip.  That's not to say you can't do a bar muscle up with a more straight up and down kip, which actually most competitive guys seem to do.  It just seems that the laid back style is more efficient.  Here's Dwayne using the laid-back style.  Check out his positioning in the cover photos for the two videos.  You see in the first photo he's really laid back with his hips up toward the bar a good amount.  But also, very importantly, he has his hips still flexed/loaded ready to extend/fire open.  The second photo shows that extension.

SF Fire Tailgate Potluck!
Click the link below for details!

https://www.facebook.com/events/1458262501129089/ 

Workout:

3 x 3 Front Squat

5 Rounds:
1 minute:  Cluster (95/135lb)
1 minute: Bar Muscle Up
1 minute: Rest

Labor Day

Monday September 1st, Labor Day  
No 6am or Evening (4,5,6 and 7pm) Classes

SF Fire Tailgate Potluck!
Click the link below for details!

https://www.facebook.com/events/1458262501129089/ 

Workout:

Each athlete starts with one dumbbell (10#/20#). Complete the following complex two times, first with the right arm, then the left: 5 push ups (one hand on the dumbbell), five weighted sit ups (dumbbell touching ground behind the head), Turkish get up (first half to standing), 5 1-arm hang power snatches, 5 1-arm overhead lunges. Each time the athlete completes the complex with both arms they earn a timed row for calories. If they increase their weight by five pounds over the previous round they earn 45 seconds of rowing, if they use the same weight as the previous round they earn 30 seconds of rowing, and if they reduce weight by five pounds they earn 20 seconds of rowing. Using the prescribed starting weight for the first round will earn 30 seconds of rowing, but they can choose to start 5 pounds heavier for 45 seconds.  The score is the total number of calories rowed in 20 minutes (rounds started before the 20 minute cut-off may be completed).
 

Cupcakes

Always fun having birthdays in the gym.  Today was Char's birthday, she got to enjoy friends, a good workout and some fabulous cupcakes this morning at 7am.  Not a bad way to start your birthday, happy birthday Char!

Monday September 1st, Labor Day  
No 6am or Evening (4,5,6 and 7pm) Classes

Workout:

800 Meter Run
21-18-15 Reps of:
Deadlift (Bodyweight)
Burpee
600 Meter Run
15-12-9 Reps of:
Deadlift
Box Jump (24/20in)
800 Meter Run
9-6-3 Reps of:
Deadlift
Handstand Push Up

Tailgate!!

Collette really improved her overhead squat today, here she is at the bottom of a beautiful rep.  She was smart to emphasize the technique and not the weight in the lifting today, and it payed off big time!  Are there times when you could probably stay a little lighter and focus more on technique?  Especially on lifts like the snatch and overhead squat, which are 100% dependent on form.

SF Fire Tailgate Potluck!
Click the link below for details!

https://www.facebook.com/events/1458262501129089/ 

Workout:

3 Sets:
1 Snatch Grip Dealift
1 Power Snatch
5 Overhead Squats

10-8-6-4-2-2-4-6-8-10
Push Press (95/135lb)
Chest To Bar Pull Up
*All sets must be unbroken

Monday September 1st, Labor Day  
No 6am or Evening (4,5,6 and 7pm) Classes