January 1, 2010
January 6, 2010

Steve at the bottom with locked Elbows.
Kyle pressing down under the bar.
Steph starting to let the head drop.

Happy New Year. Lets make 2010 a breakthrough year for everyone; to do so we will have to recommit to perfecting movement. No extra pounds on the bar for ego’s sake, no shortened ROM for a faster time. Fundamentals must be practiced and refined before more complex progressions are to be attempted. This is not to say we have been running a slack operation here. The goal has always been to balance the intensity and aggressive approach with safe effective progression. Now’s just time to refocus on just how important that is-for me to provide better coaching, and you to honestly assess yourselves.

Sundays training began with some snatch assistance exercises:
3×3 Pressing Snatch Balance
3×2 Heaving snatch Balance+ 3 Overhead Squats

Metcon began with a review of 2 banned moves, the Peek-a-Boo Pullup (eyes just over the bar) and the Thirsty Camel Pushup (head hanging down/ back rounded).

10 Pullups
20 Pushups
20 Weighted Twist Situps
50 Rope Skips



  1. SaltyHat says:

    Good start to the New Year. The push-unders were new and rather tough all things considered – I kept wanting to push the weight up rather than pushing myself under. The follow-up included a personal sore point – the “thirsty camel.” I will say tho that I found it easier to keep my back from bowing on the ring push-ups than regular push-ups; more concentration on core stability I’m guessing.

  2. Sara says:

    What a workout for my first day back. I liked the snatch assistance exercises. The workout was really tough for me on my first day back. I had a hard time just skipping rope.

  3. Maiko#2 says:

    I haven’t recieved my boxes yet… so don’t have my workout shoes…can’t work out… I am really missing working out with you guys at balance…. Of course I miss you guys….:(

    Seems like you guys had a nice n tough workout! Good job!