Week of 9/5 Read, Watch, Listen, and Do

Month 2, Week 1 of our 13 weeks of training:
Culminating with our Level Method Strength and Conditioning Assessments on 11/8 through 11/19.

Month 2 will have 4 classes where we focus on the finding a 1-repetition maximum in the front, back, and overhead squats, as well as the (box) step-up.

This will provide us with numbers to lift based on percentages of those 1-repetition maximums in Month 3.

We will have 4 classes where we are performing a version of the push press, progressed up from Month 1 where we worked on the shoulder press.

We will also row on the Concept 2 rower at least once per week.

For 2 classes per week we have opportunities in the warm-up to work on specific upper body skill and strength in the pull-up and dip, and for 2 other classes during the week we have opportunities of jump rope practice in warm-ups, as well.

Tribe members:
Win a $20 Rogue Gift Card!
Show proof that you have accomplished the following, per month:
Month 2 (9/5-10/2) Challenge: Row 30,000 meters with nasal breathing
Month 3 (10/3-10/30) Challenge: Walk 900 minutes with nasal breathing

For this week:

Read
Hotshots 19
http://library.crossfit.com/free/pdf/CFJ_08_2013_Hotshots_Cecil4.pdf

Watch
Push Press
https://www.crossfit.com/essentials/the-presses-part-2-the-push-press

Listen
Band of Brothers Podcast
https://open.spotify.com/show/4kPks2or9xa26GdMRRu2lK?si=_sd5KuY3QeKlo5JNUJOeBw&dl_branch=1

Do
Come to Pilates on Monday 9/6, and Wednesday, 9/8 here at 8AM!

Also, join us for Hotshots 19 on Monday, 9/6 at 9AM.
Non-IMA Tribe, register here:
https://idahomemovement.pushpress.com/open/event/cal_4e7eb0a9ed0145?framed=0

No 5:30PM class on Friday, 9/10.

On Saturday, 9/11, go to Camel's Back Park and ruck up and down the 136 steps, 10 times.

On Monday, 9/13, come to IMA and join your teammates in your usual class times:
As a team, accumulate as many Assault Airbike calories as possible in 50 minutes, alternating between teammates 20 calories at a time.