I think I’m a little tired from waking up so early so its day 3 of me forgetting the camera at the gym and no picture on the blog. I know it’s only 5 minutes away but if I went back that would turn my commute into 15 minutes.

So enjoy this latest and greatest way to loosen up those tight shoulders and traps!


We had some great numbers on the over head squat yesterday and almost all of you are able to get into a full depth squat with that weight over head! Awesome job people, keep on stretching!



Complete as many rounds as possible in 12 minutes of:

dead lift 12 reps
push press 6 reps

at 135 pounds


6 Responses to “10/04/12”

  1. Steve 2012-10-04 at 13:11 #

    First off that is an awesome pressure point stretch. My neck and shoulder felt great afterward. I completed at work but didn’t have my mojo going today. I got 7 rounds plus 8 reps as rx @ 135#. Damn those presses get heavy!

  2. Elijah 2012-10-04 at 16:04 #

    11 rounds Rx. That little shoulder deal felt great!

    • Steve 2012-10-04 at 17:56 #

      Strong work Elijah. 66reps of 135lb push presses is crazy.

  3. Molly 2012-10-04 at 18:48 #

    wow! that is impressive, coach! 7 + 17 rounds for me, RX. too much rest for sure, because that sh*t was heavy.

  4. Brenda 2012-10-05 at 08:11 #

    Really enjoyed this one, anything with deadlifts are my fav! 8 rounds plus 12 at 70 lbs and a nice big bruise on my chin.

    On another note, I really want to learn the trail at training hill. My only time that I would be able to do it is on Friday’s at 9:30 am, anyone interested?

  5. keith 2012-10-05 at 08:31 #

    i also enjoyed this one. got the heart rate up, but at the same time it was a strength wod.
    11+4 RX

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