Coach Bre is having a well deserved vacation this week.   She will be back next week recharged and ready to kick some.... you know what.  Class schedule is as usual..  I know you are missing Bre, she will be back soon enough.   In the meantime, show some love to the awesome coaches that will be covering for her.

Happy Friday Everyone...    oh... and by the way...Friday is NOT a rest day!!

Weighted pullups at SCCF..    It was a great day to realize how strong we are getting.

Kudos to Oliver Gutierrez,  this past weekend he did a 10K in SF (Presidio 10).   He came in 22nd place out of 1500 runners.  He ran sub 7 minute  miles for the entire race..   Way to go Oliver...   Way to represent!!

Thruster

The Thruster is a powerful movement that moves a weight through a large range of motion. This movement simply combines a front squat with a push press. Check out the video to see how these movements combine to form the thruster.

Requirements for the Thruster: The movement begins from a standing position with the bar racked on your shoulders. You will perform a front squat, ensuring that you reach full depth (the crease of your hip is below the top of your knee). As you stand from the squat, you will push the bar overhead, ending with the bar balanced over your heels.

Here are a few tips to perfect your thruster:

1. Drive through your heels - as soon as you come onto your toes, you have nothing to push off against and instantly lose power.
2. Use your hips and legs to help generate power to get the bar overhead.
3. Have active shoulders at the top of the lift and don't leave the bar in front of you when it's overhead; pull it back over your heels.

We know it is Monday again, but you get to look forward to another awesome week of training.   Last week I was talking a member and I asked her,  how you like SCCF,   she simply said  "I am loving the person I am turning out to be".   It was a great comment and we hope that every body in our SCCF family  is liking the self that he/she is building at SCCF.   We all are a work in progress, we got to work hard everyday and keep getting stronger, happier, awesome.   Remember it takes three elements,  Nutrition, a great a workout and an awesome attitude.   Welcome to Monday...   Bring it!!

I don't know about you but I have trouble with pistols.   Breanne kills them, but then again, Branne is Breanne.   Here is a link of  a video tutorial to get them right...   3..2..1... GO!!