BACK SQUAT
5-5-5-5-5



~Make sure to check out the stretching video we posted in column to the right ~

FYI- If you purchase Zone Perfect Bars from Costco, the Peanut Butter Crunch bars have been recalled due to potential Salmonella contamination. These bars are NOT the same as Dr. Sears Zone bars that are purchased through The Zone Diet website. Those bars are not affected.

**Today's class times 0600, 0930, 1030 and 5 pm**

30 Muscle ups for time
or
120 Pull ups and 120 Dips (3:3 x 30 times)

REMEMBER: FORM, FORM, FORM! We never sacrifice form for intensity. Form is more important then getting a fast time or a PR on a lift. If you are doing a wod and get a great time, but your form sucks, you are not doing the wod as Rx. If you are doing a heavy lift and your form sucks, you will not get a PR. More importantly, if your form sucks, you are cheating yourself from getting the full benefit from the movement and you're at risk for getting hurt.
The trainer's will not be putting "Rx" by your name and time if you slacked on your form. Some of the trainer's put parenthesis around your time, meaning your form was not good. We will not add weight to your lifts, if your form is not looking good. We way rather see a 15 min Fran time with good form, then a sub 5 min Fran time with poor form.
As your intensity increases, your form will wane somewhat, it's inevitable. But your form should still be at 80%. 20% of the time your squat may not have been low enough, or your chest wasn't quite touching the ground. We as trainers recognize this. We want you to get the most out of the movements we teach you. Remember: Good form will keep you from getting hurt, and will get you the results you want.

"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Count number of pull-ups completed for each round.


Natalie after "Mr. Joshua." (Just kidding.) She couldn't resist posing in front of our newly
painted Pukie picture though.

Named by Time magazine as one of the, “Top 100 Most Influential People in the World,” Dean Karnazes has expanded the limits of human endurance and along the way inspired countless others to be the best that they can be. How does he stay so fit? He's on the Zone diet. Read more... Endurance champion is in the Zone.

"Elizabeth"
21-15-9
Clean 135 pounds
Ring dips

Nice lunges Justin!

The Skill-of-the-Month is Stretching. DON'T FORGET TO STRETCH!!! Stretching is so important to do before and after your wod. It will help decrease soreness, improve flexibility, and help prevent injuries. For those of you with tight hip-flexors you need to continue to do your stretching in the gym and at home. Your hips, glutes, and hamstrings all take a role in midline stabilization. Which means if any of these are tight, it will affect core muscles and can lead to pain and/or injury to your lower back, knees, and more. We will be reviewing and teaching new stretches this month for you to work on.