Bob and Pru went on vacation last week. Time off, fun in the sun, R and R. Good times had by all… but unfortunately what goes up, must eventually come do some Deadlifts and heavy Dumbbell work! Welcome back.
High volume deadlifts - Less weight - More reps - Same special feeling
Ever lift something heavy when you're out of breath? You should
Last friday I was “forcing” Pru to practice her jump rope skillz. A task that she was less than enthusiastic about. As motivation I offered Miss Pru a week off of jump roping if she could string 2 Double Unders together. A Double Under is when you jump once and the rope makes two full rotations. It’s a high skill movement that takes speed, coordination, and above all… practice. Patience helps too. Anyway… with little effort Pru successfully hit 2 in a row, thus earning herself a week free of all that is jump rope.
Next week though, she’s going for 3!
Here’s Barb, doing some heavy deadlifts and pullups. Not bad for 5 am.
Pulling 95 pounds
Cranking out pullups
Finally got a concept 2 rower! They’re pricey but arguably one of the most effective pieces of “cardio” equipment available. Each stroke is a symphony of postural strength, aggressive ankle, knee, and hip extension combined with a long, strong pull of the arms. It works major motor recruitment patterns, coordination, endurance, and when done in short durations builds strength, anaerobic capacity, and metabolic conditioning. Quite simply, rowing is the shit!
Also, we’ve got 3 new members. Pru and her husband Bob, who both have huge potential. Bob is a strong guy and Pru is freakishly coordinated. She grasps difficult, compound movements quickly and with little effort. I think she was a crossfitter in a previous life. And then Barb, who has the legs of a horse, which is probably because she rides them 8 days a week. Welcome guys, keep up the hard work.
