Complete as many rounds as possible in 20 minutes of:

30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold

Here, J-Ro lets Ryan know that she is for sure lifting in the in-house Oly meet. Later, Ryan was found skipping - with uncontrollable joy - down Pearl Street delighted with J-Ro's news. You TOO can make Ryan's day! SIGN-UP FOR THE FUN!

Taking the Time?

A few weeks ago we took Monday through Friday to teach, breakdown, and practice many of the wonderful exercises of the GHD.  How many of you have stuck with it?  Who is working toward testing out for GHD sit-ups?  Who gets in 15-25 reps of just one of those exercises each time they come to the shop? Who wants to commit to something on the comment board?  Post to comments.

We timed the efforts today at the shop – it takes :54 seconds to do 25 hip extensions and it takes 2:04 to do 25 back extensions.  That’s not a lot of time for a whole lot of midline stability and awareness!