Author: DJ Lynam

Weekly WOD insights 6/3/19

Monday  Everyone will be doing two reps on the Emom today. I want to make sure everyone is getting enough volume on the olympic lifts. I believe thats the best way to make improvement on them. For the finisher, select a weight you would be confident in going unbroken on for the barbell movement. Keeping […]

Weekly WOD insights 5/13/19

Monday  We haven’t done Front squat doubles in a while, but since we have been doing sets of three recently, go ahead and use those numbers to give you an idea of what you should be doing for sets of two. I also wanted to give you all another chance to hit the single arm dumbbell […]

Weekly WOD Insights 4/29/19

Monday  Remember to check the progressions board for the movements you are going to do during the EMOM. If you think you may be ready to progress up in movement difficulty, talk to a coach! For the finisher all the movements should allow you to keep moving. The longer rest between portions should also allow […]

Weekly WOD insight 4/8/19

Monday  Recently we have been talking about trying to remember how previous squat numbers FELT. Not just simply what the weight was on the bar. We have also been encouraging you all to think about other factors such as is this your third day in a row working out? How did you sleep last night? […]

Weekly WOD insights 3/17/19

Monday  I want to keep getting into these longer time domains. After seeing Marko program the 30 min workout the other week it seemed like we could use some more practice in these longer domains. We need to be able to pace for all types of workouts and I think these more aerobic style workouts give […]

Weekly WOD insights 2/25/19

Monday  We have been doing more time trials recently and its been awesome to see a lot of PRs! I wanted to sue today to do a 500m time trial but to do it fresh instead of doing it after a lifting session or met con. If you aren’t able to go as heavy as […]

Weekly WOD insights 2/4/19

Monday  Todays finisher will not be super high intensity. I wanted to incorporate some movements that might seem simple in nature, but actually have some serious technical elements. For the rope climb this is a good time to focus on rope climb technique, not just getting the work done. Same goes for the push up, […]

Chiro + Functional Fitness= Awesome Results!

I am sure many of you have heard of have seen that our nooner chiropractor, Dr Alandi, and I, are teaming up to offer our respective services in a package experience that we have dubbed: Movement Intelligence. We are offering 1 chiropractic adjustment and 1 personal training session a week in either a 4 week […]

Back to Basics

I feel like its been a while since I’ve written about training tips, so I figured this would be a great opportunity to talk about something that resonated with me recently. Not too long ago our resident P.E. teacher Erin Halonen (you can find her dashing down the 403m course in her signature aviators), sent […]

Move into the new year with movement intelligence!

If you didn’t catch it on the gram (instagram), I am teaming up with our dedicated nooner and chiropractor, Alandi. We are teaming up to integrate both passive and active movement practices to maximize your improvement, all at a great price. We are offering people the chance to have one chiropractic adjustment, and one personal training […]

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