20 Dec 17

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Coach @britt leading from the front, showing that technique and strength is a long process.  There is definitely a learning curve to some of the more advanced movements and as long as you don’t give up, you WILL MAKE PROGRESS! #Repost @britt.a.smithh (@get_repost) ・・・ Hello #TransformationTuesday: 1 year, 11 months ago I posted my first video of me lifting on IG. That’s the first clip of me lifting 24/55# … some progress clips in between… and the last clip at one of my most recent competitions back in October hitting my current 1RM of 75/165# at 63/138.9# body weight. 51 kilos have been added to just my snatch in less than two years… and I’ve got my Coach @ndimarco123 to thank. I can show up and put in the work, but it’s his growth as a Coach and Programmer that has gotten me this far… ⭐️ This years focus was to close the gap in strength/technique between my snatch and C&J. Now it’s time to refocus on perfecting my clean and my jerk in 2018 -can’t rely on terrible form anymore. 😬 The continued strength will always be the goal as well. ⭐️ In hindsight, I wish I posted more videos of my days just starting out in weightlifting, but I didn’t because my form WAS terrible (I was really good at jumping a foot forward and stripper pole-ing my pull 😬) and I was embarrassed. Plus, I wasn’t confident in what I was doing, never mind sharing that process with everyone else… ⭐️ I should have shared that journey because we’ve had more and more people showing interest in our Weightlifting Team and Coach‘s programming @fourhorsemensc of late. While it excites Nick and myself, many start off their conversation with “my form is terrible” and “I don’t think I’m good enough.” Guess what? My form was terrible… and continues to be something I work on EVERY. SINGLE. DAY. But if you told me two years ago I would hit the numbers I’m hitting now, I would have shaken my head in disbelief. We all start somewhere. I still have a long way to go, but for someone who started this journey “late” in life, with only a competitive running background and working full-time: if I can do it, so can you. ⭐️ Really really excited for 2018. Excited to close out 2017 on a good page. Ready

A post shared by Victory. War. Justice. Death. (@fourhorsemensc) on

Reminder!  Holiday hours start this Thursday!  Here they are in case you forgot!

Thursday 12/21, Friday 12/22, Tuesday 12/26, Wednesday 12/27, Thursday 12/28, Friday 12/29
5am-6am – Functional Fitness
6am-7am – Open Gym

3pm-4:30pm – Open Gym
4:30pm-5:30pm – Functional Fitness
5:30pm-6:30pm – Functional Fitness
6:30pm-7:30pm – Functional Fitness

Saturday 12/23 and 12/30 will be: 
9am-10am – Functional Fitness
10am-11am – Open Gym

We will be Closed
Monday 12/25 (Christmas Day), 1/1 (New Year’s Day)

Normal Hours will resume, 1/2 (the day after New Year’s Day)


Strength 

EMOM x 10
Odd Minutes – 6 Front Squats at 65%
Even Minutes -1 Front Squats at 80% and Increase

Conditioning
AMRAP 5:
21-15-9
Kettlebell Swing (53/35)
Front Squat (115/80)
Burpees

Rest 5:00

AMRAP 5:
21-15-9
Kettlebell Swing (53/35)
Front Squat (95/65)
Burpees

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