CrossFit Kirkwood

HAPPY NEW YEAR!

 

Time for a Flashback!

This was our first intro crew in January 2011-

Look at them now- still going strong!  Rob S., you look like a different man, I tell ya.

Here's to yet another year full of AWESOMENESS and Paleo-eating, prowler-pushing, double-undering, community-building, wall-balling, fundraising, overhead squatting, date-nighting, supporting, cheering, and celebrating at CrossFit Kirkwood!

YOU ALL ROCK!

(By the way, Jeff W., Mellie's firefighter husband is in the middle- need to put some pressure on him to come back in, eh, Mellie?  :)

 Roaster Got Her Goal!

Get this!  She's been plugging away, working on a solid gymnastics kip with a push away at the top, and today- right off the bat- she gets one beautiful pull up.

I grab the camera and have her hop up again- SHE GETS FIVE IN A ROW!

Must see the video below!

WAY TO GO, DEB S.!  That was one of the quickest realized goals I've seen!

 

 

Complete sadness...  Article from NPR shared by Chicka T.

What is up with our food supply?!  Keep it clean, people.  Keep it clean.

Olive Oil's Scandalous Fraud

New Workout Created with Aunt Deb in Mind!

Pitted athletes against one another for max power clean reps.  While one lifted the barbell, the other ran 200m as fast as possible.  The run determined the switch.  (Remember Deb's ideal WOD where the row determined the switch?)  Anyhooo- the quicker the pace, the fewer reps your opponent can complete.

Video below of some of the action!

 

POWER CLEANS

*From the floor to a 1/4 squat

 

Note McWife working on getting fully extended on the left BEFORE bending the elbows AS she drops down and whips the elbows around the bar (right).

Nice.

Zoom in on the hand positioning of KTW and Peanut.  This MAKES ME SO HAPPY!  They received the barbell ON THER SHOULDERS and RELEASED their grip so that just the fingertips are around the bar.  The weight of the bar is resting ON THE SHOULDERS.

Perfect.

When you rotate your elbows fast enough around the bar (they should be pointing forward at the end of the movement), your shoulders automatically create a shelf for the barbell to rest upon.

Remember-

1st pull- Slow off the ground, extend the legs and keep the back flat.  *The purpose of this pull is to get the bar in the perfect jumping position right above the knees.

2nd pull- As soon as the bar passes the knees, the 2nd pull begins.  This is the JUMP.  Everything extends and your body gets vertical.  Hips open aggressively.  This is what gets the bar moving.  MOST IMPORTANT PART OF THE CLEAN AND THE SNATCH- the jump!

3rd pull- This is actually a pull UNDER the bar.  AFTER you've reached full extension (your body is in a straight line, you've extended your ankles, knees, hips and jumped the bar straight up with your legs and hips, the body drops DOWN, and in the clean, the elbows rotate AROUND the bar to receive it on the shoulders.  

Then  you stand to complete the lift!  Voila!  :) 

 

"What the....?!"

 

This is an HQ WOD from a while back that Lake Mill named for us, and it's one we repeat from time to time to assess progress.

LUNG.

BURN.

ER.

Walk away from the water bottle.

Leave the chalk bucket in the corner.

Just focus on the bar and the rope and keep counting reps in your head.

Strategy helps immensely.

Having that key number in your head that you WILL get to before dropping the bar keeps you in the game.

If you missed this one, open gym is calling your name!

 

PILOT PAUL is back in town visiting family!

LOVE it when he comes to visit us!  If you recall, he graduated from the Air Force Academy and is now in Texas training.

Also, welcome to Pat from New Jersey who just finished his intro classes at CF Morristown.  Glad to have you drop in!

OPEN GYM IS ONLY at 6:00 AM THIS FRIDAY!

DATE NIGHT/BUDDY NIGHT IS FRIDAY NIGHT AT 6:00!

(This is for CFKW members- it's not a night to give newbies a taste of CF)

Be there or be square!

I've got a good one that's been simmering in my brain, and it's time to give it a go!

Please bring some meat to grill and/or a Paleo-friendly side dish to share for our post-workout feast!

Can't wait!

Think of the post-holiday detox!  :)  Solid workout and clean food.  Can't beat it!

 

 

 

 

The Dickinson Clan Post-WOD Party!

Last year, K.D. bid on a CFKW party at our school's auction and decided to put it to use when his cousins were in town for the holidays!

Personality plus in this crew, says Husband Rich!

Great to have you all at our gym!

 

 Peanut Brags on Travis:

Such a nice, humble guy. During the warm up, he was jumping rope and I noticed he was stringing du's together. I asked him if that was his first time getting double unders, and he said he was able to do a few in the intro class. I looked at him and said, "What? You were able to do double unders the first time you tried?" He just modestly smiled. It cracked me up thinking about Tim and his ranting for the last year about du's, and here's nice, quiet Travis cranking them out on his first attempt. Anyway, he really pushed hard on Angie, and his form on his push ups was perfect! Super hard worker and picks things up quickly!

 

 

BISON BURGER GOT HER GOAL POST!

Yeah, BABY!

 

NPR article on health care and the election:

Reversal on Health Mandate Came Late for Gingrich and Romney

  

 Quin on the Erg:

 

Check out the form-

Strong drive with the legs.

Then the hip opens as he swings his back.

Finishes with his arms pulling the handle to the bottom of the sternum.

On the return back,

Releases the handle and swings forward.

Legs stay locked until the handle passes the knees.

Shoulder is in front of the hip as the legs compress to return to the catch position.

VERY, VERY COOL!

Holiday Awesomeness!

 

Hope you all had as nice a Christmas as the Mottl fam did- truly, truly memorable!  All the build up throughout the month with seeing holiday shows, decorating, gift-getting, listening to the holiday tunes, and spending time celebrating with family cannot be beat in the world of Meg.  LOVE every minute of it!  Always a bit forlorn when it's all said and done, I must say!  

But, thankfully, we DO have ONE eagerly anticipated event to look forward to, and it's JUUUUUSSST around the corner.

What might that be?!

THE PUSH UP CHALLENGE, OF COURSE!

This coming Sunday, January 1st!

Now back to Christmas as I must share some of our holiday Paleo feasting!

This first recipe- TOTAL KEEPER- for our Mottl Christmas Eve brunch!

The Paleo Comfort Foods Cookbook didn't leave my side this week!

Above you see the ground turkey, which served almost like a crust, and then to the right is the mix of artichoke hearts, broccoli, onions, spinach (and I added in some swiss chard).

The veggies layer on top of the turkey followed by a dozen whisked eggs poured on top before baking.

Served this with salsa, and my, oh, my- psyched I doubled it for leftovers!

DEE-LISH! 

 Morning glory muffins, made with almond flour, coconut flour, shredded carrots, shredded apples, eggs, and spices.

Tasty!

Thick slabs of nitrate-free, organic bacon from Whole Foods.

I do like all things crispy... :) 

 

Fruit salad with apples, bananas, grapefruit, and pomegranate, courtesy of Brother Dave.

Lemony deviled eggs, courtesy of Rich's dad. 

 

 Voila!

My first round of Paleoliciousness the morning of Christmas Eve!

 

Houska.

A traditional Czech bread that stirs all sorts of happiness for the Husband.

His Grandma Mottl made it every year without fail.

Then his mom took over the task, quite dutifully.

And, it's been handed down to me, and I heart making it.  A project in and of itself.  :)  Kids start hopping around December 1st, asking when the houska is coming, when the houska is coming!

Anything BUT Paleo, but it is 100% worth the bloat and fatigue from refined carbs for Rich and his family- they indulge in toasted houska smeared with butter for the holidays.. until there is not a morsel left behind.

It's a yeast bread with nutmeg, almonds, currants, and lemon.

Smells amazing while baking in the oven.

 

Flash forward to Christmas Day morning, and the husband concocts his famous omelets for the fam.  Total favorites!  He has a knack with the spices- hands down.

This time he used tomatoes and shrooms and whatever spices inspired him!

Please note the beloved Christmas coffee in the foreground.

 

CHRISTMAS DINNER!

Grammy went ALL OUT and whipped up Thai dishes for us all (she just finished a class at the culinary school).  Rich commented that it was even more heavenly than Thanksgiving (that's saying a lot.  Do you recall his rolling into the living room, rolling into a chair, and then promptly rolling out of it onto the floor?)

I could eat this daily.

Yum, yum, YUM!

Above is chicken curry.

 

Thai shrimp salad.

Spicy!  Full of flavor! 

Roasted root veggies as a side.

 

A pot roast for the less adventurous crowd! 

 

Back to the Paleo Comfort Foods cookbook for this gem of an appetizer!

Bacon-wrapped scallops with paprika!

Whoo, Nelly!  Gonna make these again for sure!

 

And, last but not least, KTW's rosemary roasted nuts!

She shared these with us last year, and we make them

ALL

THE

TIME!

Here's the recipe again- super easy and just TRY to eat one handful.

Impossible!

:) 

KTW’s Nuts

5 cups assorted unsalted raw mixed nuts - almonds, cashews, pecans, walnuts, etc

1/4 cup extra virgin olive oil

1/4 cup fresh Rosemary, finely chopped

4 tsp sea salt

1/2 tsp cayenne pepper

Pinch of red pepper flakes

Preheat oven to 350. Line baking sheet with parchment paper. Mix nuts in bowl with olive oil and spices. Spread in single layer on baking sheet.  Bake 15 minutes, or until nuts are lightly brown and fragrant, stir occasionally.

Let cool on baking sheet before transferring to a bowl.

Enjoy!

 Sweet Potato Latkes from EveryDay Paleo

How to Get Better at CrossFit by CF Montgomery County 

 

WHY WE GET FAT?  CF Video with Gary Taubes

This condensed version of the video hits the highlights in the book "Why We Get Fat?" that we've been talking up and highlighted on the website a couple weeks ago.

A must watch!

 Why We Get Fat- Gary Taubes

 

And, a REALLY, REALLY, REALLY good article from Dallas Hartwig of Whole 9 Life on the importance of SLEEP!

Here you go:

Sleep: An Undervalued Ergogenic Aid

Hanging In?

 

Hope the holiday scramble isn't wearing on ya, and that you're all in good spirits and looking forward to cozy family time this weekend.

The Mottls sure are!  :)

Have you seen this?  Was linked on the mainsite.  Interesting shift over time, isn't it?

 

WHAT THE HECK?!

HELD A PLANK FOR ONE HOUR, 20 MINUTES, 5 SECONDS.

  

 

OUR WINNER OF THE FREE WELL-FED PALEO COOKBOOK IS MELISSA WILKINS!

Happy day, I say!

Speaking of Paleo, please take note of any holiday Paleo-friendly recipes you make (and, yes, if you think to take a pic, you know I'd be over-the-top appreciative!).  We will be making all sorts of tasty creations this weekend and will be sure to share them with you all next week!

 Strength Training & Cycling- The Paleo Guy

ACCURACY!

REMINDERS!

1.  Please sign up at the gym for the Go! St.  Louis Marathon Relay if you'd like to be on a team by next Saturday, December 31st!

2.  The deadline to sign up for the push up challenge is also next Saturday, December 31st as it KICKS OFF ON JANUARY 1st!  Whoo Hoo!

3.  DATE NIGHT is next Friday, December 30th!  This event is for current CFKW members, but please know that your spouse need not be your partner for the WOD. You can buddy up with a friend just as well!  It's men and women and the workout is done partner-style!  Please bring something Paleo-friendly to share- meat to grill or a vegetable or fruit side dish!

4.  Our next intro series begins on Monday, January 2nd!

WARMEST OF HOLIDAY WISHES SENT YOUR WAY!

HAVE A WONDERFUL WEEKEND, EVERYONE!

 

Ugly Christmas Sweaters-

S-N-A-Z-Z-Y, Let me tell ya!

Photo courtesy of K and B, who requested a serious but ugly pose.

There you go!

Rich's get up is STILL cracking me up.

Haven't received many pics from you all- still would love some of Teams Nash, Losse, Schaeffer, Terry, and Dickinson, as well as Grammy & Boo, Lesley, Josh and anyone else I may be forgetting.

We missed the Basiles, but I hear their sweaters would have to be censored.  :)

Split was dressed as Cousin Eddie.  White spray painted shoes to boot! 

 

Kathy E. (future CrossFitter-to-be... she hints at it, Abby hints at it, we can just feel it) had QUITE the collection- embroidered Santa shoes, a vinyl holiday purse, a Christmas tree skirt...as a skirt, mitten handwarmers attached to the holiday sweatshirt, and the dove perched on the holiday hat.

Classic.

The Gaals WON THE COUPLES' CATEGORY of the sweater contest!

Had a little help from their daughter, Dru.

Super cute!!

 Look closely.

Yup.

A police car.

Apparently Bean and Marketti's belting of the Christmas carols in the backyard tent had a tad too much verve.

 Notable moments a la Amy Guns:

Rich's beer bong (performed after adamantly insisting that he would never do one because he would throw up--did he?).  The look on his face as he mumbled something about the "double foaming action" of the beer in his belly.

 

Eddie Vedder missed the part about "ugly sweaters" and clearly thought we were supposed to dress like we were going hunting.

 

Marketti tried to pass off shots of his "liquefied Christmas tree" as tasty and appealing.

We left early, so I have no first-hand knowledge of the antics that occurred late night, but I do have a picture of Abby's split pants.

 

Nicely done, Harlee D!

Planked out, hand release push ups.

Body in a straight line, head in neutral position, core tight, arms locked out at the top.

 

Brags on STEVE!  His push ups looked AWESOME this week!  Huge, huge gains in this arena!  Paleo 

 

PLEASE, OH, PLEASE LET ME KNOW IF YOU HAVEN'T BEEN RECEIVING CFKW EMAILS THIS PAST WEEK (there have been several sent your way!).

For some unknown reason, a few people here and there have gone missing from our distribution list (I know, I know... Eddie, wishful thinking...)

Anyhooo- I've been shooting out some important info for our crew, so let me know if you've been missing them!

THANKS!

Deadlift, Shrug, and into the High Pull by EHiss.

Well done, mister!

 

Note PMill's return of the bar to the ground on her deadlifts.

Back STAYS FLAT and tight the entire time.

She shoots  her glutes back, bends the knees, and lowers the bar right down her legs in a controlled manner.

Awesome. 

Solid SDHP set up by SFG.  Butt down, chest up, arms straight, wide stance, and hands between the legs.

KTD with powerful hip drive on the SDHP.  The lift she gets on the bar is obvious, eh?  Good stuff.

 

Warm welcome to Patrick D. (far right) who comes to us with CF experience, and he recently moved to Kirkwood! Also, we had Lauren and Nathan (in the middle) join us for a couple workouts this week while in town visiting family.  They're from CF Palo Alto.

 

Grandpa Boo sent this to me.  A random share...that is simply bizarre. 

 

 

"Our 12 Days of Christmas"

Our HOLIDAY GIFT to YOU!

Heh..heh...heh...

Or Shall I Say, Ho!  Ho!  Ho!... 

We placed a loose 30 minute cap on this one, with the caveat that if you started the run prior to the deadline, you could finish the workou (the run, plus 11 back down to 1). 

 

 

Bean Saturday Morning...

 Bean Saturday Night...

This, from Marketti after the Losses' Ugly Christmas Sweater Party:

Sing to the melody of 12 Days of Xmas:

"Abby split her pants...

Losse's house got trashed....

And a partridge in a pear tree"

You have to love that her belt reads "ho, ho, ho"

 So, the Mottls had left the par-tay by the time this happened, but MUCH THANKS to Matt & Jill for including our CFKW crew in their holiday festivities.

And, was it EVER FESTIVE!

More pics and stories to come (hopefully!)!

Send me some pics from the ugly sweater contest and any and all web-appropriate stories from the night.

(Note that I said 'night' and not 'morning'...  The 3:00 AM stories need not be told.  :)

THE LATEST CROSSFIT KIRKWOOD WEAR HAS ARRIVED JUST IN TIME FOR CHRISTMAS!

PLEASE PICK YOUR ITEMS UP AS SOON AS POSSIBLE!

WHEN YOU PAY, PLEASE MARK YOUR NAME OFF ON THE BACK OF THE ENVELOPE.

Everything turned out QUITE snazzy, if I may say so myself!

THE GO! St. Louis Marathon Relay is FILLING UP!

We need to get our teams registered ASAP!

Brooke, Betty and Marketti will again be in charge of forming teams and scheduling group runs- see the information below! 

Please Sign up to participate in the Marathon team  Relay (April 15th) in the gym by  January 1st.  The clipboard is waiting for you!  We will put teams of four together according to your level of running.  It does not matter if you are fast…  Just come join us for a 6-7 mile run at whatever pace you can run.  It is totally fun and everyone is there to cheer you on! We promise you will be glad you did it!!

We will form the teams and designate a captain who will then need to get in touch with their team and register everyone.  Our goal is to give you your team assignments by the first week of January and each team should be registered by January 15^th! 

The cost is $240 per team, so $60 per individual.  Please pay your team captain.

We will soon be in touch again for organizing  some group runs to get us into running shape!  You can participate in as little or as much training as you would like.  Come sign up, and let’s have some fun!!

 Any Questions you can contact Betty, Peanut or Marketti (Val, Brooke and Mark) 

 

GREAT NEWS!

Melissa Joulwan (author of the above cookbook and the Paleo blog site:

The Clothes Make the Girl)

contacted us for giving her a shout out for her new release!

She is offering a FREE EBOOK to one of our clients!

Whoo Hooo!!

Soooo, since we recently wrapped up the Paleo challenge, all of our official "finishers" are invited to throw their name in the hat, and we'll pick one person to receive the cookbook.

EMAIL ME IF YOU'D LIKE TO BE INCLUDED!

Also, any and all can follow the instructions on the page below to get a free sampling of several of the recipes:

Well Fed Sampler

So, not surprisingly considering I have no real need for a headband, I did not know about these cuter than cute, no slip, patterned gems!  I've admired Lila's for a while and finally asked her where she got them!

WHO KNEW!  Apparently I'm the only one out of the loop as many a gal piped up in class when I asked.

Anyhooo- here's the link in case you're intrigued.

Sweaty Bands

 

PROPS TO UPCHUCK!

Chuck competed in the Oly lifting meet on Saturday, and he's his take on the event:

Hey you two, so to recap for today.  Checked my ego at the door.  What a fun experience!  I'm glad I signed up to do this.  Great event and met some really cool people too.  It was a sight to see the kids lifting, their form looked so freakin awesome!  So on to me.  Here's my results:
 
Snatch 40kg (88lbs), 45kg (99lbs), 52kg (114.4lbs) 
 
C&J 70kg (154lbs), 85kg (187lbs), 85kg (187lbs)
 
Didn't lock out my left arm all the way on the 2nd C&J lift so it was a no lift.  My 3rd I was spent.  Next time I'll need to get a better warm up regimen in, I think I lifted alittle too much in warmups for the C&J.  Ben told me he'd help me put something together.  I came in 2nd in my weight class 77kg (169).  The kid who won in my class was a young 20 something year old and he lifted 110kg (242lbs)!!!  Nuts!  He was really cool though and gave some some good tips on my form.  Glad I did it!
 
Chuck

 

HOLIDAY SCHEDULE REMINDERS!

• Friday night open gym this week is ON- already have several contenders!
• We will be closed on Saturday (Christmas Eve).
• On Monday the 26th, the 6:00 AM class is cancelled, but we'll still have the 9:00 AM and potentiall the 6:00 PM (assuming there is interest in the evening class).
• Date Night will be on Friday, December 30th!  Paleo Potluck AFTERWARD!
• Regular class schedule on Saturday the 31st (Saturday AM).
• The January calendar is posted!  Link in the left-hand column!

Picture Perfect!

Pretzel Pete Knocking Out the Sotts Press Reps!

He's so comfortable in the bottom of the squat position- cool as a cucumber.

Torso pretty darn upright with a straight arm in the finished position.

Below, some pics of KStar doing a barbell Sotts press:

(photo courtesy of the CF Games site)

 

Peanut in a rigid plank during the dumbbell manmaker reps, as well as...

 

MegMahn, and

 Deb S., 

AHHH!  Her nickname just popped in my brain!  Roaster!  She's a bigwig at Kaldi's (coffee beans...roasting...) and she is ALL in with EVERYTHING she does- every workout, marathons, triathletes, the Paleo challenge...

Roaster, it is!

Ha!  Love it!

 

 Beautiful overhead lunge position here by Lisa F. and McWife-

ALL During THIS Workout!

Whoop!  Whoop!

Getting ya in gear for our PUSH UP CHALLENGE, which begins JANUARY 1st!

If you missed this WOD on Thursday, make sure you get it in soon!

Mentally tough as those manmakers take f..o...r...e...v...e...r... to complete.

Gotta stick with it, keep counting in your head, and HOLD ON to the dumbbells!

 

Trainer Tim and Peanut got top times for the day- nicely done, my friends!

While push ups are on your minds, Jeremy had a flash of brilliance that must be shared!

Since everyone is at a different spot in their push up mastery, and we said that it didn't matter if you did them on the wall, from your knees, or planked out, get THIS!

Jeremy ordered a weight vest since he's already a push up machine and has ZERO issues with his form.  He's upping his game and plans to do ALL 5,050 push up reps over the 100 days donning the vest.

My suggestion to him?  Put your hands and feet on paralettes, CF Football style, so that the chest can still get down to the hands!  The weights on the chest add a bit of thickness, clipping the depth a bit.

He says he may give it a go!  Heh, heh, heh!

 

"The 12 DO's of Christmas" by Robb Wolf

 CF Games- "Training Champions"

CF Games- "Training Champions Part 2"

Are You....?

 

 

 YIPPPEEEE!

The new cookbook from Melissa Joulwan from "The Clothes Make the Girl" is OUT AND READY FOR PURCHASE!  Been eagerly anticipating its release- she's a foodee and always shares the tastiest recipes and Paleo tips!

Check it out!

"Well Fed: Paleo Recipes for People Who Love to Eat" 

This would make yet another perfect holiday gift, eh?  No worries.  I've got your back.  :)

CrossFit Kirkwood Gift Certificates are ALWAYS Available!

You have 2 options!

MindBodyOnline has updated the certificate options (yahoo!), so you can log in and under the "Retail" screen where you typically purchase a punch card, there is a tab for "Gift Cards."  You can determine whatever amount you'd like to "gift" and enter it in the box.You will then be given several design options:  our logo, birthday, anniversary, holiday, general patterns, etc.

OR

You can let me know, and I can email you a gift certificate to print out at your leisure.

Check this out-

Pretty cute, I have to say-

WOD TOYS!

  

(Thanks for sharing, K.D. & KTD & Martha Mac!) 

 

 "A Cave Girl's Paleo Twist on Paella"

 

Endorsement!  :)

"Steve's Original" Paleo Kits from EveryDay Paleo

 

A Collection of Pics from the Week! 

 

We'll Partake in a Festive Holiday Workout on Saturday!

Rich may even bring back his jazzy Christmas playlist from last year!

Fa la la la la!  :)

Deceiving...

Body Rows.  

Seem so benign, don't they?  :)

Great movement with flexibility for modifications- all you have to do is move your feet, altering the body angle, making the movement more or less challenging.

The more parallel you are to the floor, the harder it is.

The more perpendicular you are to the floor, the easier it is.

Place your feet on a box and adjust the rings so that you're perfectly planked out?

Tough stuff!

Regardless of the angle, the body is positioned the same.

Head, torso, and legs all in a straight line.

The entire body moves up as ONE UNIT.  No curling, no sagging the hips, no piking.

The rings make contact with the body at the top of the movement, and arms are locked out in the bottom position.

 

 

 

Grass-Fed Goodness

In 2000, U.S. Wellness Meats as we now know it was born.

Today, the company is a thriving family-owned business still run by itsfounding families. Their grass-fed beef is recognized for its exceptional taste, quality and health benefits by chefs, health experts, professional athletes, and many others. In addition, U.S. Wellness Meats has joined with like-minded small family farms across the country to expand its offerings to include grass-fed lamb, bison, and goat, as well as grass-fed butter and cheese, free-range poultry, honey, organic nuts, and other wellness products.

US Wellness Meats

 

 

 

And, another "chalk talk" on one of my favorite topics- MONTESSORI!

(Not CrossFit related at all, but food for the brain!) 

 

 

RECIPE FROM MULTIPY DELICIOUS:

Sundried Tomato Pesto Bacon Wrapped Meatloaf Rounds

 

HOLIDAY WORKOUT THIS SATURDAY!

Come Get Some "Merry" CFKW Style!

 

Reminders:

1.  Open gym in the AM and PM this Friday.

2.  Our next DATE NIGHT will be Friday, December 30th!

3.  Next round of intro classes begins Monday, January 2nd.

4.  PUSH UP CHALLENGE begins on Sunday, January 1st.

"Karen with an 'M'"

Maren's WOD submission was met with cheers and fist pumps- who WOULDN'T want to combine "Karen" with 150 DU's?  Seriously...  extra awesomeness.

Alright, alright... so the first class wanted to lynch her.

The second class groaned, but Maren had already escaped, so they had no target for their anger.

Third class fumed only slightly.

EVERYONE benefitted from the practice on both movements, I have to say.

And, Guy Smiley NAILED it.  He tornadoed through his reps on both movements, but as you know, his DU's look effortless.  His barbed wire jump rope zings around so fast, you can't even see it!

Also super cool to watch Lesley finish EXACTLY as the time cap hit at 25 minutes.  She felt certain she wouldn't make it, but she dug in and DID IT!

 

On top of that, LESLEY REACHED HER GOAL OF 5 KIPPING PULL UPS!

Under the radar she was, but it's official!

Well done, lady!

FINALLY got Trainer TIm on film with his 5 unbroken muscle ups... He actually got SEVEN in a row.  CRAZY COOL!  Getting closer to his next goal of 10!

(In addition, Trainer Tim snatched 160 lbs Friday night. Lake Mill said it was a sight to see!  CONGRATS, TIM!)

Feast your eyes on this!