« Friday July 5, 2013 »

And the hits just keep coming! Today we say goodbye to Alex M and Aaron B. Both of these guys have been around for almost two years and are true Locals to the core. We wish them well as they move to Dallas, TX and Washington, DC. Hope to see you soon guys!

Workout of the Day
A.
Every minute, on the minute, for 10 minutes:
Hang Squat Snatch x 1 rep

*Sets 1-3 – 55-65%
*Sets 4-6 – 65-75%
*Sets 7-10 – 75-85%
Keep the focus on good speed, footwork and perfect mechanics.

B.
Three rounds for time of:
2 Rope Climbs (15′)
4 Clean & Jerk (165/110 lb)
6 Handstand Push-Ups

L2:
2 Rope Climbs (10′)
4 Clean & Jerk (125/83 lb)
2 HSPU Negatives

L1:
4 Pull-up Negatives
4 Clean & Jerk (85/53 lb)
4 Strict DB Press (30/20 lb)

Comments

[Mike F]

Aaron and Alex - I'm sorry I didn't get a chance to say goodbye to you in person but your warmth and positive attitudes was matched only by your hunger to get better every single day. Local is losing two of the best.

[Aaron]

I first want to say thank you to Chad and Kelly and the coaches. When I first arrived at Local, I felt weak and physically uncoordinated. I would trip over my own feet while running and lose my balance and fall over backwards on Olympic lifts and 135lbs back squats. I've since back squatted 225lbs on three separate occasions and done a set 5 of overhead squats for 95lbs and all of those reps felt absolutely perfect to me. I've learned something important here about to move correctly and how to take care of myself and I can only attribute that to the amazing coaches at Local. I've spent more time with some of you and less with others, but I really appreciate your variety of strengths and perspectives and I've received valuable help from each of you.

Secondly, I want to say thank you to everyone at Local. Several people recently said they like my enthusiasm and my smile. I smile a lot at Local because truly I love being around everyone here. Something about this place attracts genuinely good people who are motivated for their own achievements but care about others as well. I've been inspired by seeing new folks come in and work hard and make progress on difficult things. I've also received genuine encouragement and comraderie from people who are more advanced and more motivated than me. You all made me feel like a real athlete even when I didn't feel like one myself.

Thank you all so much for pushing me out of my comfort zone, for cheering for me, and for helping me be a better person. Go Locals!!!

[Tammy]

I figured I'd commemorate my Localversary by beginning a new tradition of posting regularly on the blog, pitiful scores be damned. Worked up to 68 (though I failed on the last one) on snatches with Marian. It was good to team with someone with great technique. Clocked a 14:16 at level 2 on the WOD, which I think may be the slowest time of the day, but all the things were at the higher edge of my ability, so I'm pleased with myself.

[Marian]

I'm sad that Local is losing Alex and Aaron. Both of these guys show true grit - watching them in barbell club is impressive. And I'm excited that Tammy will be posting on the blog. She's another example of someone who doubles down when it gets tough.

[Meg R]

Sorry I am late to share my goodbye story. On my first day at Local Chad told us to find a buddy, and Aaron had a beaming smile so I picked him. Then he said to carry that buddy 100 meters. I started laughing and backing off, and I said I'm sorry, I can't carry you. But he just nicely showed me how to do a very slow piggy-back ride, and I had so much fun I decided to be a member! I might not be able to pick him up now, he has gotten pretty big in the last year and a half :). It has been very encouraging watching him meet his goals and keeping it FUN! I will miss Aaron a lot.