Fitness: Spend 15 Minutes working on the complex:
1 Clean Deadlift + 1 Hang Pull + 1 Hang Power Clean
Focus on a solid spinal set up, a good rack position, and proper footwork. Add weight to last week’s top set if appropriate.
Performance: Spend 15 minutes working up to a heavy 2 rep Power Clean.
If you miss a rep you MUST take 10% off the bar for the next attempt.
Post loads to comments. (e4/6)
Compare to 11/5/12.
In teams of 2-3, Partners alternate for 4 rounds each of:
15 Ring Push Ups or Pushups
270m Run or 300m Row
*All out efforts on each. Rest no more than 3:1
Post individual times to comments.
Congratulations to Jen S. on winning the meat raffle held by Herondale Farm on Sunday in their visit to the gym. She won a 15-lb bag of grass-fed meat – a $150 value.
From Michele K:
Thanks to everyone who came to chat with Herondale and Sol Flower on Sunday. I was quietly worried that nobody would want to talk to them, but I was dead wrong.The interest from new members and appreciation from existing members was overwhelming. Herondale also sold an entire pork belly to a grateful gym member, along with tons of bacon, ground beef and sausages. Both Herondale and Sol signed up new members on the spot, and they loved finally meeting many of their existing CSA program members.
We hatched some exiting plans for a CSA potluck (pending management approval, of course) this winter, and Herondale promised to bring along another cooler of meat to sell by the piece at that event.
Next week, I’ll write a big post on registration for the upcoming January-April meat cycle and the June-Nov vegetable cycle.
Thanks again to David O. for ongoing sponsorship and support of this wonderful program, and to Margie for creating it and nurturing it from scratch!