Monday, 11-04-13

 "It is our attitude at the beginning of a difficult task which, more than anything else, will affect its successful outcome." - William James

 

Announcements / Reminders

* A big thank you to all of our members - we celebrated our 1 year anniversary this past weekend and we couldn't be more proud.  For those able to make it out to Pinstripes on Saturday night, we hope you had a great time.  It has been our pleasure to work with you all and see you improve both physically and mentally over the past year - and we hope that you are proud of yourselves!  Enclave would not be what it is today without you all!!!

* Squatting is probably the most fundamental movement pattern that we do.  In doing so, we engage nearly every muscle in our body (even moreso when we do with load) and improves our strength AND mobility better than any other single movement. As such, we'll be running through a squatting cycle for the weeks to come.   If you weren't in on the days that we found a 1RM on the back squat or the front squat, please use time this week to do so.  We'll be utilizing percentages off of that 1RM.

* Sweatshirt orders are due the end of of today - samples of color / sizing are hanging on the coat hook next to kids room.  See Friday's WOD Blog for the link to place your order.

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Strength/Skill:

10x3 Backsquats @ 75%.

If you missed the 1RM day that we did for the backsquat, use today to find one as we'll be using percentages off of 1 RM

WOD:

400M run, then

5 Rounds of:

7 KB Swings (70,55+) (55,35)

7 HSPU

then, 50 DUs

Post-WOD:

2x10 Ring Dips

 

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