The obvious.

Tuesday, February, 7, 2012

Register for the Open Sectionals now!  More details in the Upcoming Events area!

Mobility:
Shoulder prep

Warm-up:
2 rounds:
Bear crawl length of gym
10 second ring support
7 strict pull ups
7 Sumo- deadlift high-pulls 
7 ring dips
10 GHD sit ups
10 Back extensions 

Skill: Review and practice muscle-ups and transitions here.

Workout:
“Tyler”
Five rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps

Cool down:
Bottom of skin the cat
10 wall extensions
Reverse plank
10 wall extensions

Congrats to everyone that competed this weekend and represented!

A while back I wrote a post in which I encouraged this awesome and ever growing community of PCF’ers to treat this gym like it was their own.  And in treating it as such, it was assumed (since we are all adults) that picking up your toys, wiping down your “everything you sweat on”, picking up your clothes, putting used and often bloody tape and band-aids in the trash, etc. was a no-brainer.  Ooops.  My bad.  As of late, “your gym” has taken on the feel of “your house” and the only problem is, your house is….. pretty embarrassing.  So, my much anticipated “CLEANING RANT” should bare this in mind: this isn’t your house.  This is my house.  If you come over to my house, you better leave it nicer than when you came (anybody raised right knows what I’m talking about).  Your compliance isn’t an option, more like a “house rule”.  In addition to keeping your gracious host happy (me, and especially Martina), there are some real health hazards (colds, flus, mrsa, flesh eating bacteria,etc) we all want to avoid.  Like most public service announcements that state the obvious, I will gladly do the same.  If you use equipment, put it back.  If you bleed, sweat, or ooze on the equipment, wipe it down.  If you feel the need to take chalk out of the bucket, put it back (this includes spilling the bucket on the floor).  And finally, if you need to rip your shirt off mid-workout or experience a “wardrobe malfunction”, please leave with your clothes on your back, not on the floor.  Remember, a clean home is a happy home and a happy home is a happy mamma.