Another Goodbye

Lee and Erika Orrick are moving to the great North West. It has been a great experience working with both of you. Good luck and safe travels. Don’t be strangers.


Summer is slowly creeping up on us and the temperatures outside are escalating. Dehydration is serious issue. Major dehydration can cause serious health risks, especially during rigorous training in heat. Minor dehydration may not be as severe, but it will negatively impact your training results, and your recovery to the point it could increase the chance of injury. If you need to stop for a drink during a 10 minute metcon, you were either dehydrated before you started or you are looking for an excuse to take a break. I’m not saying don’t drink water, if you’re thirsty, get a drink.

The general rule is to drink at least half of your body weight in ounces. I weigh 170 lbs, which means I need to drink at least 85 ounces of water daily (this is assuming no activity). Other factors that will make a difference here are how much I sweat during exercise, temperatures, humidity, altitude, etc….

Have a read through the following articles as well:
Proper Hydration for Summer Training
Cracking the Code on Sweat Rates

It’s your gym too…

Clean up after yourselves. We are not your maids or mothers. Put the bumper plates back neatly, numbers up. Clean your sweat off the barbells, mats, and pull-ups bars. Hang your bands back where they belong (how many of you even knew they had a place?). Put the dumb-bells & kettle-bells back where and how you found them, in order. Etc. Etc. Etc. A little goes a long ways. And we know it’s getting a little crowded. It doesn’t go unnoticed, and we are working on it. Thanks!


1A) Push Press 4X5 reps – Build to Heavy Set of 5
Rest 90 seconds
1B) Strict Pull-Ups 4X3-5 reps – Add weight if easy, add assistance if needed.
Tempo: 1 sec hold at top, 3 sec descent 
Rest 90 seconds

2) For time:
10 Wall Ball 20/12#
100M Run
9 Wall Ball
100M Run
8 Wall Ball
100M Run
1 Wall Ball
100M Run

Competition Training

1) Three sets, not for time, of:
Bar Muscle-Ups x 3-6 reps
Strict Handstand Push-Ups x 10-12 reps
(add deficit if easy)

2) Take 15-20 minutes to build to a heavy Split Jerk

3) Every minute, on the minute, for 5 minutes (6 Rounds):
10 Shoulder to Overhead 135/95#
10 Chest-to-Bar Pull-Ups
If you are unable to complete the full round within the minute, complete the round and skip the round you spill into, then pick up on the next full minute. Record number of Completed Rounds.

4) Bar Dips 3XMax Reps
Pause 1 sec at full extension every rep
Rest 3 minutes

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