Hope you are all coping well with the heat.  The creek is available for those who want to splash around in it to cool down.  On that note let’s just plan on NO CLASSES MONDAY NIGHT.  As long as it is over 100, I don’t feel it’s safe to be working out in that kind of heat.   This is JUST the 4:30 and 5:30 pm classes.  Morning classes will still be at 5 am and 6 am.  As we move through the rest of the week if the temperatures are 90-99 we will still have evening classes but at modified levels, less the 90 degrees and we will go for a regular workout.  Just work with that as your general guidelines for how we will work around Mother Nature.

We are almost done with June Jump Rope month so expect a couple tests in the cashouts this week.  July is going to be abs and core work month.  Lots of variety available for this and will involve all the core including the lower back and sides.  We need to maintain that balance all the way around the mid section.

SATURDAY JULY 10 FUNDRAISER IS 2 WEEKS OUT.  CONTACT CHELSEA WITH ANY QUESTIONS OR VOLUNTEERING

We move into Week 9 of the Strong Lifts program this week.  We are seeing more times of hitting your limits, which is expected.  If you fail to complete the 5×5 as strict 2 days in a row than reset back 20% and start working up the ladder again.  Ask for help if this doesn’t make sense.  We are here to help.

What is you biggest struggle with nutrition or flexibility or strength or stamina?  Is there something frustrating you?  Are you hitting a road block?  Ask you coach for help or just a discussion on it.  Chelsea, Heidi and I are here to help so just ask.  We will work to find the best answer for what your needs are.  By the way, have you reviewed your needs recently?   Have your goals changed or have you reached them and need new ones?  Start thinking about what it is you want to work toward in the next 3 months, 6 months…year.  Then let’s talk about how to get you there.

HOME WORKOUTS THIS WEEK- 500 rep grinder, 400m sprint, squat/pushup/supermom/h rock session, LUNGES, squat/situp/pushup triplet, curls/squat/lunge/j squat amrap

GYM WORKOUTS THIS WEEK- FIGHT GONE BAD, Run/DB press, CINDY, ROWLING, Overhead squats, jump rope/pullup duo

Your nutrition goal for the week is to stay well hydrated, work up to 1/2 your body weight in ounces of water consumed.  If you weigh 150 lb you should target 75 ounces of water daily.

SEE YOU AT THE GYM WHEN IT’S COOL ENOUGH!!

3,2,1 GO!

DEAN