Chalk City Bitch, chalk chalk city bitch!  Ok we need to have a little chat about chalk in the gym.  First, chalk is NOT used to make your hands stickier.  Chalk is used to dry your hands.  On the barbell, the chalk will allow your hands not to slip due to any moisture on your palms.  However, if you are really sweaty, then the sweat will take the chalk right off your hands.  On the pull up bar, chalk is actually used to let your hands slide so that you don't tear a big chunk of flesh of your palm.  Now if you get sweaty and you chalk up so much that you create a paste on your hands, you will definitely lose some skin that way.  Which leads me to the amount that you need.  There only needs to be a dusting on your hands.  If you stand at the bucket and go back and forth over your palms, using 1/4 of the block each time.....THAT IS WAY TO MUCH!!!!!.  Which leads me to chalk etiquette....  The object is to keep all the chalk and the dust in the bucket.  This means that you need to bend over and put the chalk on your hands IN THE BUCKET.  If you need to clap your hands a little, do it in the bucket.  AND LEAVE THE CHALK IN THE BUCKET!!  Do not talk little chuncks of chalk to your work area.  It is ALWAYS forgotten and then gets stepped on and then must be swept up.  So in closing........use the chalk correctly, in the correct places, and with the correct amount. Thank you...the cleaning crew:)

THE INFERNO PUMPKIN CARVING CONTEST WILL START THIS FRIDAY!!!  JUST BRING YOUR CARVED PUMPKIN TO THE GYM BETWEEN FRIDAY AND MONDAY BY THE NOON CLASS.  VOTING WILL START MONDAY AT 5pm CLASS AND CONTINUE THROUGH TUESDAY PM CLASSES.  VOTES WILL BE TALLEY AND THE WINNER WILL GET A $50 GIFT CERT TO THE BEACH SALON IN AVILA BEACH THANKS TO OUR VERY OWN MAGGIE MCCALL BRIDGES!!!

FEEL THE BURN!!!!

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"Deja Lurong vu"

INFERNO Warm-up x 3

Complete the following:

 

12 minute AMRAP:

     30 reps Burpee Box Jumps (rx:30", 24", scaled:20", 16")

     30 reps Overhead Squat (rx:115#, 80#, scaled: 45#, 30#)

     30 reps Toes to Bar (scaled: 60 abmat situps)

     10 reps Muscle-Ups (scaled: 40 pullups and 40 dips)

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then.....

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Front Rack Box Squats

     5-5-5-5

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MWOD........mash those triceps to get a better front rack position

[youtube https://www.youtube.com/watch?v=qGpDgLRNjsA]

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