Primal K Fitness

http://www.youtube.com/watch?v=8XrgkvzAorM

In case you need a Friday ab workout, here's 100 ways to say "Jacked".

100 Ways To Say Jacked (ft. SpotMeBro.com) Bro Science #6: 100 ways to give your bros them gym props. Facebook: http://www.facebook.com/BroScienceLife T-shirts: http://www.districtlines.com/MikeandGia...

Primal K clients know that I preach the importance of load-order when setting up for lifts. K-star explains why.

http://www.mobilitywod.com/2013/04/spinal-loading-error-you-cant-unbend-bent.html

Spinal Loading Error, You Can’t Unbend-Bent | Mobility WOD Today’s mission explores a typical spine loading error we often see in our athletes during pulling. In short, we are always trying to optimize spinal organization and minimize the internal shear forces on the athlete’s spine. We are also always trying to make complex motor skills more simple and r...

New Client special: $75 buys your first three sessions! This is 50% off the standard rate of $50 per session.

First 3 Sessions for $75 admin

Thoracic Mobility -- do you have it? The quadriped is a good drill to loosen up that mid back.

https://www.youtube.com/watch?v=FeORipksAlU&playnext=1&list=PLC1D246A387416FBB&feature=results_video

ShowandGoTraining.com: Quadruped Extension-Rotation http://www.showandgotraining.com http://www.ericcressey.com

Eric Cressey points out some great static stretching mistakes: http://www.ericcressey.com/15-static-stretching-mistakes

Are you making these mistakes in your warm-ups and cool-downs?

15 Static Stretching Mistakes | Eric Cressey | High Performance Training, Personal Training Some people say you have to static stretch, and others say static stretching is useless. I say it depends on the person and how the stretches are performed.

Keenan is teaching two strength training classes tomorrow at Elite Training Center: 9:30am and 5:45pm. Be there and don't forget to bring your game face!

https://www.youtube.com/watch?v=y18yomEzA20

Krista shows us some some awesome form on the Kettlebell swing!

Much to the dismay of the UPS and USPS delivery people, 4 new Kettlebells were delivered on Friday!

Keenan will be teaching the "Intro to Strength Training" class at Elite Training Center tonight at 7pm after the regularly scheduled alternative strength class.

You don't need to be a beginner for this class -- we'll be focusing on good form and function. Clean up your movement patterns and get yourself stronger. See you at 7!

Soft tissue work is important. Especially if you're a puppy!

http://www.youtube.com/watch?feature=player_embedded&v=oCv51PwM59M

CresseyPerformance.com: Soft Tissue Work and Scapular Stability for Puppies Royals pitcher Tim Collins teaches Cressey Performance mascot Tank Cressey about proper arm care in the Winter of 2010-2011.

Eric Cressey offers some good options for dynamic warm-ups: https://www.youtube.com/watch?v=o5_14SfX9Is

Get those hips loose, glutes turned on, upper back mobile, and back in neutral before lifting!

EricCressey.com: Must-Try Mobility Drills http://assessandcorrect.com http://ericcressey.com

Fact: tight calves and stiff ankles ruin squats.

Watch the Mobility Wods on some ways to fix this:

http://www.mobilitywod.com/2012/02/tight-ankles-bad-squatting.html

http://www.mobilitywod.com/2011/05/episode-258-ankle-mobility-self-mulligan-technique.html

Improve that dorsiflexion and fix your squat. Not big on squatting with a bar on your back? Try bodyweight or goblet squats and the same idea applies.

Case Study: Tight Ankles = Bad Squatting | Mobility WOD Today’s mission is to explore the relationship between too tight ankles and compromised squatting. Ever wonder why people “suddenly” fall apart at the bottom of their squat right at point where they mysteriously run out of ankle range? Key idea: Mobilize at the Position of Restriction. Some of…