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Monday, 10-7-2013

6
Oct

Monday, 10-7-2013

An over-due ACF blog CONGRATULATIONS to Justin & Shawn who tied the knot two weeks ago! They just returned from their honeymoon and are ready to crush it at Alpine as Husband & Wife, right guys?! =)
https://mail-attachment.googleusercontent.com/attachment/u/0/?ui=2&ik=fc122483f0&view=att&th=14190b40faddc94e&attid=0.1&disp=inline&safe=1&zw&saduie=AG9B_P9AcWpVaF-Ca_7BTnzb5sLd&sadet=1381112649222&sads=2JgCQfxuEiVuvEeSDfs-ybCupBM&sadssc=1
 
REGISTRATION IS NOW OPEN FOR OUR 3rd ANNUAL HOLIDAY WEIGHTLIFTING MEET DEC 7th
Click here for the Registration Link & Event Details
 
Time for one final test of the previous squat cycle:
 
Workout of the Day
Front Squat: Find your 1 rep max.
1-1-1-1-1-1
 
Then…
 
30 Muscle-ups for Time
 
Or…
 
Today’s Scaled Version (which 90% of everyone will do!)
Four Rounds For Time:
12 Pull-ups (Go C2B if you can)
12 Ring Dips
Rest 30sec after each round
 
Post your scores to the Whiteboard.
 
We have a lot to do in class today.  If we don’t get much time to teach Muscle-Up progressions, then here is a good resource from GymnasticsWOD.com with Carl Paoli for you to explore.  EXCELLENT progressions explained here in a few videos:
http://gymnasticswod.com/progressions?&field_tags_tid[0]=35&&sort_by=title&sort_order=ASC&items_per_page=10&page=1

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