Author: Claire Walsh
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Week Preview: Sept 22 – 27
Hellllllllllllllllllllllllooooooo! Both groups are set to begin block #2 of our current 6 week cycle! Quick note for Foundation. You may noticed we are doing this 4-6 rep (increase 2.5% or stay the same) thing week after week, that is going to continue. It is called a Reverse Pyramid Training plan. Here is how
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Programming Pull-ups (Part 1)
One of the most challenging aspects of group programming revolves around one of the simplest exercises: the pull-up. Ever since I started writing group programming in September 2007, pull-up programming has caused me grief. I have tried several different methods of programming and helped many people over the years, but I have never been able
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Week Preview Sep 15, 2014
Final week of this particular cycle! So, similar to last week, but just a bit more work to do. Monday: Foundation – Back Squat + Washboard abs + AD Fun Building – Snatch + Front Squat + AD Party Tuesday: Foundation – Bench Press + Upper Body Pulling + Aerobic Work (Row,Run,AD,Run,Row) Building – Clean
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Capital Arr Capital Em — the dreaded “RM”
What is an RM? An “RM” stands for “Rep Max”. It’s usually preceded by a number. So, a “3RM” would be a 3-rep-max. This is typically understood to be “the most amount of weight I can lift for 3 reps”, but when translated as “A weight I can lift for a maximum of 3 reps”
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Parking Notes + Week Preview for Sept 8 – 13
Great work on the first week of our new cycle! It has been a lot of fun watching these big numbers, especially in the squat. That was the one we were really interested in! As of right now Leslie and Megan sit 26/66 at the Bridge City Beat Down. Keep it up ladies! Reminder:
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Getting Warm(er)…
I confess that warming-up has never been something I’ve really enjoyed. I like doing the work I’ve planned and checking those items off as I go. Warming up has always been an obstacle for me… to the point that I’ve nearly missed workouts because I procrastinated so much on getting started with my warm-up. So,
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Sublime BBQ Bonanza!
Heeeeeeellllllllllooooooooooooooo! Hope everyone had an amazing summer. I’m finally starting to see some faces that have been missing around the gym the past few months and the attendance has slowly started to creep back up, which is encouraging. Yes the days are getting shorter, the mornings are colder, and the 6 pack you had back
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Week Preview, Sep 1, 2014
Congrats to Tyler and Chelsea on hitching up this weekend! (someone send us pictures) Congrats to Matt on representing Sublime at a TOUGH competition this past weekend in Calgary. Welcome back to our summer vacationers! We’re starting a whole new mesocycle this week! Lots of changes for both groups. Monday Closed for the Long weekend.
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“Gymnastics”
This article is mainly targeted at our Building group, but there are some great take-aways for the Foundation crew as well. So… some of you are not having the greatest time with the structural gymnastic strength work I’ve been prescribing. Face hovering just inches off a dusty gym floor, entire body shaking, fighting as hard
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Couple Notes + Weekly Preview Aug. 25 – 30
Hello everyone! I saw a nice increase in attendance this week, keep it up! Hope to see more of you here this week! Thanks to those who came out on Saturday and: 1) put up with my madness 2) survived “The Pit” First off, Sublime is hosting a BBQ and we would love it if