Thursday 1/22

4 Power Clean @ 185/115
7 Ring Dip
30 Double Under

The gym will be closed this weekend (1/24-1/25), so there will be a park WOD at Hamilton/Jane Steele Park located at the end of Myrtle Avenue.

More and more research is showing that sitting for extended periods of time is not only bad for our posture and flexibility, but can increase the likelihood of developing chronic diseases like Type 2 diabetes and heart disease, even among those who workout regularly. You can read more about these recent findings here. If you do have a desk job, here are some recommendations from one of the authors of the study:

  • While working at a desk, be sure to get up for one to three minutes every half-hour or so and move around.
  • While watching TV, stand or exercise during the advertisements (and no, don’t go stand at the open fridge or the pantry).
  • Monitor how much you sit, and try to reduce it by realistic increments every week. You should aim for two to three fewer sedentary hours in a 12-hour day. A wearable monitor can help establish a baseline and assess progress toward a goal.
  • Know that getting regular exercise is good for you regardless of what you do for the rest of the day: It will not only help reduce your sedentary time, it should lower your risk of illness and improve your survival prospects if you have no alternative to logging long hours in a chair.


For quality:
30 rep goblet squat @ 35/26

Squat therapy
30 reps in front of wall


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