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August 13, 2018

Appreciate what you have in your life, where you are, and what you’ve accomplished. Setting goals and moving forward is important but, if you’re not happy with what you have or what you’ve done, what makes you think you’ll be happy with more? Reflect. Give gratitude. Continue the journey.   Back Squat Build to “tough”

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August 6, 2018

“Start where you are. Use what you have. Do what you can” – Arthur Ashe   Clean and Jerk (EMOM 15: 1x C&J) 5 sets @ 64-67% 5 sets @ 70-74% 5 sets @ 75-78% Metcon (For Time) 3 rounds for time: 25 c2b 25 HR push-ups

August 3, 2018

“Good, better, best. Never let it rest. ‘Til your good is better and your better is best.” – St. Jerome Snatch Warmup Series – DROM Drills – PVC/Barbell Warmup Snatch (work to TOUGH single for the day) Snatch Balance (5×5) Begin at 50% of 1rm snatch. Build each set. (5-10lbs) Rest 1:30 b/t sets MetCon

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August 1, 2018

Kalamazoo Strength and Conditioning is a community. A group of people with diverse characteristics who are linked by social ties, share common perspectives, and engage in joint action in geographical locations or settings. This is important for a couple different reasons. Most importantly, the opportunity to meet new people with two notable traits: a common

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July 31, 2018

Desire to improve. Not a desire to win, to PR, or achieve some insanely notable feat, but to just improve. Improvement over time. Slow and steady. Improvement that you know isn’t a fluke or a stroke of good luck. When you’ve worked hard, paid your dues, and put in the consistent effort to earn the

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July 30, 2018

Just because you’re alive, doesn’t mean you’re living. Be intentional. Weightlifting 15min to build to “Tough” Clean single Metcon (Time) For Time 21-15-9 ring dips pull-ups box jumps (24″/20″)

July 25, 2018

Decide what you want. Then decide to earn it. Stop waiting. Stop waiting for the right time, for the right place, for the easy road, for the convenient opportunity; make a plan and EXECUTE.   Metcon  10x 1-minute rounds of: 10 squats 5 burpees Max reps of clean and jerks **Rest 2 minutes between rounds.

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July 23, 2018

What is more important to you: winning or integrity? While it’s true that they are not mutually exclusive, it’s not uncommon to see one compromised in hopes to achieve the other. If someone came into the gym and videoed your workout (the MetCon – where you’re “going fast) and posted the footage to the internet, or

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June 25, 2018

Metcon  4 rounds for time: 15 AbMat sit-ups 30 thrusters (65/45) 45 double-unders Sometimes it’s best to slow down, ask questions, and open your mind to new teachings. Sometimes it’s best to push the gas pedal to the floor and hold on as long as possible. This is one of those WODs.

June 20, 2018

Snatch (Every 1:30 x 6 sets: 1+1+1) Each set = 1 Sn. Liftoff + 1 Sn. Pull + 1 Power Snatch *Focus on mechanics and hitting each position. Weight should be light – moderate. * Those that know their 1RM snatch – working sets of 65-75% of 1RM snatch Metcon (AMRAP – Reps) 10x 1-minute

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