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Poweful Woman

Introduction to the Deadlift
Powerful Women!


Because everyone loves more pictures

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Warming up

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Foundations warming up

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DJ and Deadlifter

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David and Mike are roomates. (Anaxamander is close behind)

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This was literally the best picture we could get of Anthony. 16 and fast as lighting

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The sweet feeling of accomplishment


WOD 4.02.08

For Time:
Run 1240 meters
300 Squats
150 Push-ups
Run 1240 meters

Partition the Squats and Push-ups as needed. Start and finish with the run

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We'll be meeting upstairs again.

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Get well soon, Erik! We miss having you in class

Starting the Zone off Right



This is a partner workout. Partner A must complete the "task" portion of each section while Partner B moves through the "Work" portion with minimal rest. After Partner A completes all the task reps they must switch immediately for good time. Once all the "task" reps are completed by both participants, they may move on to the next section.

Section 1

TASK: 200 Kettlebell Swings

WORK: Bear Crawls

Section 2

TASK: 100 Push-Ups

WORK: Walking Lunges

Section 3

TASK: 15 Turkish Get Ups each arm

WORK: Farmers Walk

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Beginner's Class.

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Our box is pretty hardcore.

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This is our upstairs facility



WOD 3.30.08

21-15-9 Reps of:
Double Unders
Weighted Sit-Ups

Additional work:
Turkish Get Ups

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Weighted Sit-Ups

Why you should Olympic Lift
by Jim Wendler


WOD 3.29.08

30-20-10 reps of:

Knee to Elbows
Box Jumps

Compare to WOD 1.28.08

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Plyo Boxes.
If anyone has the resources to construct a few 20" Plyo boxes, or knows someone that does, please tell us! We will pay for the materials and can exchange labor for money or training. Email or tell us in person.

Coach Allison is in California at the new Gymnastics Cert. Everyone should look forward to having her share what she learned when she returns on Wednesday! Also, please welcome Cleiser back from her month long trip to Cuba!

General IF and Reader Q&A


Push Jerk

1, 1, 1, 1, 1, 1, 1

Check out This demo of the Push Jerk!
Look for:
1. Her hip opening up completely before the second dip.
2. She pushes herself underneath the bar and locks out her arms after the initial drive up.
3. Her minimal change in foot positioning

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The new cycle of Foundations did a great job on their first class. Please remember to do your homework and read the "What is Fitness?" article. We will review it next class.