02.14.2018

Tomorrow is Christie Martel ‘s birthday!

Usually we commemorate the date with a workout, and a few nice words. We’ll get to the workout, but let’s start with a bit about Christie.

Christie is without a doubt one of the most dedicated members of our community, along with her partner Steven and of course Miika .
She’s always there to support us and goes above and beyond to contribute, and we’re very grateful and lucky to have her.

She’s also a fantastic example of someone who’s worked to embody quality movement. She spends time on the stuff that nobody wants to do, so that when it’s time to perform in a workout, her body is ready, and it shows. Her progress and discipline has been awesome to watch.

We hope that you have a wonderful day Christie!

Now for the workout..

As I mentioned, we usually mark the occasion with a signature workout. In this case, the workout requires a change in the weather forecast, so I’ve been instructed to inform you that the workout will happen exactly 6 months from now, on August 14th. Let the suspense begin!!

Warm up:

400m Row or Run, then
3x 30sec/ea:
Yoga push up
Hollow rocks
Scap pull ups

Mobility:

[10:00]

1. Lat smash w/ ball or foam roller, OR banded overhead distraction 4:00

2. Xiaopeng Backward; 3x 8 (L+R)

Strength:

(15:00)

DB/KB single arm row; 10 – 10 – 10 – 10 – 10 (building, Left + Right)

Conditioning:

AMRAP 18:00

6 Strict pull ups
8 Shoulder to overhead w/ DB(50/35) Left
8 Shoulder to overhead w/ DB (50/35) Right
10 burpee box jump (24/20)

Rx +
AMRAP 18:00
6 L-pull ups
8 Shoulder to overhead w/ KB(24kg/16kg) Left
8 Shoulder to overhead w/ KB(24kg/16kg) Right
10 burpee box jumps (30/24)