10,000 Views

10,000 blog views in just over 3 months!  Glad the members can use this as a tool to track their progress and visitors can get a glimpse of what's happening at Myo!

What would you like to see more of?  Let us know in the comments.

7.3.13 Independence Day

WOD: The Independence Day

Skill: Pistol Squats 3x4 / Pull Ups 3x7

4 Rounds for time.
9 Burpee Pull Ups
12 Wall Balls
15 Sit Ups
4 Pistol Squats

Tip of the Day: Eat right and get tight.  Visualize and attack!

Ben - 11:24 20#
Lindsay Z. - 10:02 10#
Abby - 10:16 12#
Oscar - 8:30 (1.5 Rds) 10#
Fernando - 10:30 20#
Jeff - 10:58 12#
Vanessa Ch. - 14:16 12#
Kenia - 13:11 10#
Sergio - 14:40 20#
Vanessa Ce. - 12:17 12#
Cindy - 12:26 12#
Corretta - 11:52 12#
Jason P. - 9:11 16#
Sean O. - 9:24 16#
Tara - 12:45 12#
Brandon - 15:21 16#
Tom S. - 14:24 20#
Susie - 16:28 10#
Jenn - 11:18 12# (Mod)
Jenna - 9:55 12#
Eric Sr. - 15:13 12# (Mod)
Jennifer P. - 21:18 10#
Mark - 14:28 20#
Eric - 10:22 20#
Brock - 9:51 16#
Brian N. - 11:13 20#
Jake - 10:25 20#
Angie - 9:40 10#
Nicole H. - 9:34 12#
Bob - 9:24 16#
Justen - 10:31 20#
Brenda - 10:15 10#
Tim - 10:35 20#
Rick - 17:18 16#
Eddie - 14:18 16#
Joyce - 12:28 10#
Joey - 14:00 10#
Judith - 11:26 12#
Jessyka - 11:28 12#
Jones - 14:00 16#

Hope everyone had a fun & safe 4th of July!

7.2.13 Bear Complex

WOD: Bear Complex

Skill:  Dead lift x 8 / Power Clean x 8 / Front Squat x 8 / Push Press x 8

Tabata : 2 Complexes per minute: 40 sec on / 20 sec off - 4 minutes for 3 rounds 
Optional: Add weight at each one minute break.

Dead lift (95#/65#)
Power Clean
Front Squat
Push Press to back
Back Squat
Push Press to front

Tip of the Day: When adding or subtracting weight from the bar, take a knee instead of bending over at the waist.  Doing this will give your lower back a break and lessen the risk of putting our back into a compromised position by bending over.

 Mark going through a complex...

Rich - 155# Rx++
Ben - 155# Rx++
Lindsay Z. - 53#
Abby - 63# Rx
Bryce - 65#
Vanessa Ch. - 53#
Sergio - 65#
Jeff - 100#
Fernando - 125# Rx+
Tim - 115# Rx
Monike - 25#
Jessyka - 53#
Tara - 53#
Victoria - 30#
Austin - 115# Rx
Heather - 35#
Jenna - 85# Rx+
Jenn - 14:37 (Mod)
Mark - 115# Rx
Brian N. - 105#
Sean O. - 105#
Nicole H. - 70# Rx
Eddie - 95#
Lindsay D. - 35#
Jason P. - 70#
Jake - 105#
Brenda - 40#
Angie - 40#
Lindsay Z. - 53#
Nick Z. - 135# Rx++
Rick - 70#
Cindy - 53#
Jamie - 25#
Tyler - 65#
Brandon - 95#
Tom S. - 115# Rx
Jason G. - 105#
Judith - 58#
Justen - 85#
Nicole D. - 35#
Michelle - 25#
Tom D. - 115# Rx

Way to work the bar!

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7.1.13 The 182nd

WOD: 182nd

Skill: Kettle bell swings (Full Crescent) 3x10

3 Rounds for time.
30 Push Ups on Med Ball
20 KB Swings (Full)(2 pood/1 pood)
30 Split Lunges w/ Med Ball
20 Leg Raise/Toe Reach

Tip of the Day: In general humans use more of their front side muscles on a regular basis.  This makes the front of our body strong but leaves the back side under active & typically weaker.  Focus on using your back and hamstrings more often to improve strength and posture.

Rich - 12:04 Rx
Abby - 12:07 Rx
Kenia - 16:14 10kg
Amy - 17:02 12kg
Cara - 15:58 12kg
Tyler - 25:18 14kg
Brian N. - 19:38 Rx
Jenna - 10:22 Rx
Corretta - 17:30 14kg
Brendyn - 16:20 16kg
Tara - 11:44 12kg
Susie - 22:45 8kg
Heather - 15:31 10kg
Tom S. - 15:19 20kg
Keri - 18:52 8kg
Eric Sr. - 18:25 (Mod)
Brock - 12:17 16kg
Nicole H. - 15:42 Rx
Sean O. - 14:48 24kg
Brenda - 16:37 10kg
Tim - 16:05 24kg
Bob - 16:03 14kg
Rick - 26:21 12kg
Angie - 12:14 10kg
Jake - 13:39 16kg
Jeff - 15:42 18kg
Yvonne - 18:07 Rx
Cindy - 16:40 12kg
Vanessa Ce. - 17:15 12kg
Joyce - 13:27 8kg (Mod)
Jessyka - 18:00 12kg
Judith - 14:50 10kg
Ben - 12:24 Rx
Jamie - 15:52 8kg
Nicole D. - 14:47 10kg
Justen - 9:01 12kg
Jason G. - 12:14 14kg
Vanessa Ch. - 17:57 10kg
Nick Z. - 18:11 Rx
Lindsay Z. - 10:51 14kg
Tom D. - 15:20 20 kg (Mod in Ohio)

Great work today!

Brock using his muscles to get up.

Take care of your hands!

This is not good.  Take care of your hands!  After a workout, especially when using chalk, wash your hands!  Use an alcohol free moisturizer to avoid drying them out.  Shave down callouses with a pumice stone or razor.  Be sure to not completely remove the callous, just smooth them out so that there are no protruding layers of tough skin.

If not, these tough layers will rub against the soft skin underneath and cause blisters, likely making you incapable of pulling for the rest of the week!

6.29.13 Small

WOD: Small (Mod)

Skill: Tire Flips / Wall Ball

3 Rounds for time.
Row 1000m
30 Burpees
15 Tire Flips
10 Wall Balls (16-20#, 10-12#)

Tip of the Day: No need to super hydrate pre-exercise, your body can only absorb so much.  A wise tactic to prep for working out is to begin intentionally consuming H20 2 or more hours before training.

Ben - 33:09 XL20
Abby - 34:05 S12
Kenia - 36:47 S10
Vanessa Ch. - 32:19 S10
Tim - 31:19 L12
Kaela - 38:15 S12
Jeff - 32:55 M12
Mitch - 34:01 M16
Kyle - 31:27 L16
Cara - 41:07 S10
Will - 28:43 M20
Peggy - 33:25 S10
Nick Z. - 35:24 L16
Lindsay Z. - 28:55 S10

Welcome July!