Monday, December 21, 2015 - 12:00
Written by Rosario Rios Aguilar on 21 December 2015.

"All humans beings should be able to perform basic maintance on themselves."- Kelly Starrett
We are at the end of The Chad Attack cycle finishing with a 1RM Snatch Monday! We will then be transitioning to a new cycle not until the beginning of the year. We will be focused on building an engine and keeping a consistent number on strength. Starting the new year, we are taking it to the next level for conditioning, power and strength. The CrossFit Open workouts are around the corner and now that we have build a solid foundation on strength and position, January will be a good time to test those numbers with an emphasis on work capacity. What does this mean? it means that we are building your fitness from the 1RM to the 10RM to the 10AMRAP to the 25AMRAP. The weighlifting club ( Olympic Lifting ) will be in place for those looking to continue their quest for heaviest numbers and gainz haha and The Chad Attack will be a neutralizer for fitness across all domains! Let's finish the year with a BANG!! The focus of this week is doing the following 3 movements as much as you can for the rest of your life haha!


1. Hold a squat accumulating 5-10 minutes a day.
-toes pointing forward and knees pushed out to prevent caving in.
-Upright torso, shins passed vertical with toes
-When getting up from the squat, revert shins to vertical then stand up

2. Pectoral stretch
-everytime you pass by a doorway or after driving for a while find a wall to hold on to and perform this stretch
-open up your chest as you resist with your hand against the wall if you can do it with both arms in a doorway then perform it that way.
-hold for at least 1 minute

3. Neck retraction
-push your chin towards the center of your head (kind of like you are showing a double chin)
-keep your shoulders back and eyes looking forward ( importance of rotating shoulders back like they are on a shelve)
-repeat these 3 sets of 3 with a 15 sec hold

These are one of the very simple movements you can do daily to help posture, to keep your joints mobile and to keep your body upright instead of slowly caving forward.
Try these for a while and let me know if you notice a difference :)
Stay Strong,
DRS Strong
Coach Rosario


"Sometimes coaches are pretty gangstah hahah"