Psst! Are you guys ok? Sadly I showed up ready to work out with the 6PM class, and I was the only one there! I had to workout by myself, with Lana taking pictures of me sweating profusely and swearing occasionally.

The workout yesterday was the Chief.  Cheif...."I before E except after C, and when sounding like neighbor or way"....crap I can't get this right. Sheesh. It looks wrong both ways, but you guys get the idea.

5 cycles of AMRAP in 3:00 followed by 1:00 rest of:

3 power cleans
6 push-ups
9 squats

Did that make sense? You try and do as many rounds as you can in the 3:00, and then you rest for 1:00. It didn't seem bad until about round 3 and a halfish. Ugh. I have a bruised collar bone from how hard the weight was crashing down on me!

Our 7PM ramp-up class went wonderful again! We went through the press, push press and push jerk progressions, and then we did Fran! WOO HOO! Everyone did a fantastic job! Fran is a really hard workout because you're lifting heavy stuff and breathing heavy at the same time. We paired off into partners so you could have a partner counting your reps. Some of you guys are MEAN! I think I heard Renato telling Tony "don't stop...don't you f-ing stop until you're done!" Lana was telling Erika, "No you CANNOT use a lighter weight! You're almost done!" 

Sheesh you guys! The good news is that everyone finished and did a great job!

Have you guys noticed that Bill has a nutrition blog going? I realize the main page is super cool, and all the COOL KIDS post to comments here, but let's give Bill's blog some love too. Tell him his food is sexy.

Ok, let's move on to some fun with cleans....there are a few do's and don'ts of cleans. The first is letting the bar travel waaaay far away from your body, and trying to "limbo" under the bar like this:

See how her hips are forward as if there is a limbo bar lit on fire, and she's trying to shimmy under it in her grass skirt? Don't do that. Now, I don't know where she was at in her WOD...this could be partially from fatigue. But still...stoppit.

The second "don't" is not opening to triple extension (ankles, knees, hips) like this:

The ponytail evidence in this picture shows she is on the way UP. see the muted hip? She's not opening all the way up when she's shrugging. STOPPIT.

Now, here is a relatively good example of triple extension. Notice how ankles, knees and hips are all OPEN, and he is shrugging like a maniac?

Nobody's perfect though...Boyd has a great pull, but a lousy catch. He does a little limbo himself. Stacy's shorter than you, so she's going to win the limbo contest Boyd...stop practicing.