10.13.20

“Education should not be intended to make people comfortable, it is meant to make people think.”-Jonathan Haidt & Greg Lukianoff, The Coddling Of American Mind.

Updated COVID-19 Safety

Fitness, Performance, & Sport

1.squat 60% x 5, 70% x 4, 80% x 3, 90% x 1 (all off heaveist done last 4 weeks) in 12 min.

-take up to 25 min to find a 1RM squat

*compare to 12.17.19

12.17.19

“Impossible to see, the future is.”-Yoda.

This is the last week to join with us on our Fall Into Fitness Special!

REMINDERS: We are taking donations for our 2nd Annual SMDCF Christmas Toy & Clothing Drive until next Monday, Dec. 23, 2019!

Fitness, Performance, & Sport

1.squat 60% x 5, 70% x 4, 80% x 3, 90% x 2 all off heaviest done past 4 weeks in 12 min.

-take up to 25 min. to find a 1RM squat

*compare to 06.10.19or 3RM on 09.30.19

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06.10.19

“Knowing is not enough, we must apply.  Willing is not enough, we must do.”-Goethe.

Fitness, Performance, & Sport

1.squat 60% x 4, 70% x 3, 80% x 2, 90% x 1* in 12 min.

*all % off heaviest done past 5 weeks

-take up to 30 min. to find a 1RM back squat

**compare to 01.14.19

Sample Met-con programming for Open Gym:

1.EMOM for 16 min. of 60% cal. pace each min. from last Monday, 06.03.19

2.Bike 30 sec. ON, 30 sec. OFF for 12 rounds

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Squat day!

01.14.19

“There is simply no other exercise, and certainly no machine, that produces the level of central nervous activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning that the correctly performed full squat.”-Mark Rippetoe.

REMINDERS: We follow Charles County Public School closings and delays for all AM classes!

Fitness, Performance, & Sport

1.squat 60% x 5, 70% x 4, 80% x 3, 90% x 2 (all percentages off heaviest done past 4 weeks) in 12 min.

-take up to 25 min. to find a 1RM squat

*compare to 3RM on 10.15.18 or 1RM on 07.02.18

fscn3486

Brittany working on some heavy squats not just in prep for test week, but for her first meet later this month!

05.14.18

10 Year Anniversary Special Starts Today!!!!

Test week starts today.  Today we see the culmination of your hard work over the past 7 weeks.  We will have links to the last time we did these things for your comparison.  If this is your first test week with us, all the tests are important, not just the strength rep maxes (although they are clearly more fun to post on Instagram.)  These are all data points about your fitness and show your hard work to get better.

Sport, Performance, and Fitness

1.squat 50% x 5, 60% x 4, 70% x 3, 80% x 2, 90% x 1 (all % off heaviest squats done past 6 weeks) in 12 min.

-take up to 30 min. to find a 1 rep max squat*

*compare to 3RM squat on 01.15.18 or 1RM on 10.10.17

post loads to comments

 

Hit a rep PR, ring the bell.  BOOM.