P-Chain!

How are your pulling movements?

I think I've been neglecting your 'other' pulling motions since we've been in this newer box. Running a business is grueling (but awesome , fufilling and rewarding as well!) and I haven't been paying attention to the programming as much as I should. What I'm saying is expect more from classes. I call them 'finishers' (for those who have been with me since the beginning). We're going to address where we need improvement as a gym and we're going to get stronger. Go faster.

We'll start with our posterior chain.

The posterior chain is a muscle group created by the calves, hamstrings, glutes, lower back, upper back and shoulders. They allow of extension of the body as well as pulling items closer to the body, or the body pulling towards an external object. They also provide much needed stabilization- "Pinch the Penny" saves a lot of your exercises from deteriorating, right?

Within the next month you might see more stiff-legged deadlifts, zercher squats, arch-hollow snaps, kettlebell movement, romanian deadlifts, windmills, rack pulls/clean pulls/snatch pulls, etc. Oh the possibilities (=

The following is video of a 44 year old woman doing a buttload of (quasi-strict) pullups.

Regardless of form, the video is still amazing. There is no doubt she's strong.

Inspired, anyone?

----

WOD

Squat Clean 1-1-1-1-1-1-1

Use the Burgener Warm-Up beforehand. Hang Power Cleans if you're not confident with your squat, or if you have less than a few hours experience "under the bar".

----

QOD

The whole history of progress of human liberty

Shows that all concessions

Yet made to her august claims

Have been born of earnest struggle.

If there is no struggle

There is no progress.

Those who profess to favor freedom,

And yet deprecate agitation,

Are men [and women] who want crops

Without plowing up the ground,

They want rain

Without thunder and lightning.

They want the ocean

Without the awful roar of its waters.

This struggle may be a moral one;

Or it may be a physical one;

Or it may be both moral and physical;

But it must be a struggle.

...

Frederick Douglass, 1857