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Monday, February 25, 2013

New Cycle Starts Tomorrow

We are starting up a new lower body and upper body cycle this week starting tomorrow. So it's important you come in and establish your training maxes on Tuesday and Thursday. Tuesday will be deadlift and Thursday will be floor press.

A couple notes on establishing your training max:

Take plenty of warm up sets and gradually work your way up.

If you set a PR while establishing your training max...great. If not..great. This week isn't necessarily about setting PRs. We want you to establish a solid number, but this shouldn't be a significant emotional event. That will be come 6 weeks from now. The point of this week is locking in your form and establishing a training max to base your %s for this cycle.

If you're new to lifting we can calculate your estimated 1RM of off 2-3-4 rep max. Get with a coach if you need further explanation.

So we'll be seeing you maniacs this week especially on Tues/Thurs.

Beginners program for this week kicks off on Wednesday at 630pm. email to get you hooked up.

We will still have the Pain Clinic on Saturday. But it won't be bring a friend day, we'll do that later in the month. We've got around 20 folks heading up to the Arnold to compete at the Team Linda event. So come on up and root us on. We've got teams going from 10am to 2pm. So stop in the Crossfit room and show your love!

Sunday, February 17, 2013

Sign up for the Crossfit Open!

Barbabooie enjoy a nice Saturday morning ride. 
The Crossfit Open is upon us. Last year we had a great time as a group competing against other individuals/gyms. This year instead of the time consuming videotaping/submission, every Saturday we'll be traveling as a group to Crossfit Countdown in Ashland to hit up the workouts. If you can't make it that Saturday, it's your responsibility to get with a coach and have your workout videoed and submitted to the Games website.

We highly encourage you guys to sign up and join team PSKC no matter if you think you're a "competitor", it's a great time in a great community.

Click HERE to sign up, we need you to be registered prior to March 6th. Once you're registered, all you do is join team PSKC.

On Friday we said to goodbye to Drago and Ludmilla. You guys will be sorely missed and you're welcome back anytime. Best of luck with the new job!

This week we're taking a deload week from heavy lifting. We'll be working on some skills in addition to throwing some awesome conditioning workouts your way.

This week we have two beginners programs:
Wednesday and Thursday at 630pm

Be sure to email to grab a slot.

Thursday, February 14, 2013

Beginners Program = Saturday 10am

Jared aka the Brawny Man nailing a 255lb strict military press
We're wrapped up a solid week of testing out the new strength program. The results have been impressive to say the least. We averaged a 25lb increase in our lower body lift (backsquat) and a 10lb increase in our upper body lift (military press)....that's the AVERAGE. If you're willing to commit and dedicate to the will get results.

squat numbers
press numbers
We will take a deload from heavy lifting next week and start back up again the following week with a new lower body lift (deadlift) and upper body lift (floor press). We'd love for you to get in on the action with us. Our next beginners program will be this Saturday at 10am. Email to grab a slot!

Don't forget to come down to the Friday 530pm class and say goodbye to Drago and Ludmilla. Tomorrow will be their last official class with us as they'll be moving out of the area. BYOB..

And finally for your viewing pleasure enjoy this clip of what happens when you mix goblet squats with airdyne sprints. ENJOY!

Sunday, February 10, 2013

PR Week

Don't disappoint Baby Eva this week...
This is it..the end of our first strength cycle in the squat and press. On Tuesday we will test out the squat and on our Thursday we'll test out the military press. We're pumped to see the gains you all have made. Get your mind right and come in ready to set records!

Start now with establishing a positive mindset. Don't come in wondering what you'll lift, come in having a goal in mind that you're anxious to dominate. You've put in the work, now it's time to let it  show! We're even throwing a prize to the male and female who has the biggest jump in weight!

Additionally, we're starting up a new beginners program this Tuesday at 630pm. We'd love to have you. Email to get rocking!

Monday, February 4, 2013

Don't Fear the Iron

The above videos show Sass hitting a 125# snatch and Ninjy hitting a 165# clean and jerk. Yes, technique isn't picture perfect but it's still an awesome display of strength, speed, and power. The progress these two have shown in the last year is outstanding.

Not just these two ladies, but the chicks at PSKC are some strong determined women. They aren't viewed as  "girls" they are viewed as equals...just other lifters. And as the two videos and dozens of other photos on this website and Facebook page show...they are not "bulky" and damn sure not "manly".
15 minutes on the elipitical and lifting pink dumbbells will not get you a 345 rack pull

It's time we kill the "cardio bunnies" stereotype. Stop worrying about the numbers on your scale and get serious about the numbers you're lifting. Your body will take care of itself.

Don't fear the should fear the life you'd live without iron.

If you'd like to learn more shoot me an email at . Our next beginners program starts Tuesday at 630pm, we'd love to show you the amazing things you're capable of.