Wednesday, July 1, 2009

Wednesday, July 1, 2009

Ditch the water bottle and towel. No, really.

Beginning today, we are executing a moratorium on these two stall tactics/crutches/security blankets. Hydration should occur in the form of one liter of water, no less than one hour before the workout, and at least that much within the hour following the workout. Add two more liters throughout the rest of your day and you are nearing the appropriate daily amount. The little sips you take in the middle of a 10 to 20-minute workout serve minimal purpose beyond giving you an excuse to break from the task at hand. Instead, take a deep breath or two, refocus and finish strong.

If you are sweaty, wipe it off with your shirtsleeve. And if it “stings your eyes,” well, stop putting so much gel in your hair.



for time:
handstand pushup
single-arm deadlift* @ 135/95-lbs.

*Alternate arms each round for the single-arm deadlifts.


  1. coach | July 1, 2009 at 9:13 am


    We submitted our resignations this morning and requested our final day at Midtown to be July 31. Our new General Manager was incredibly supportive, though he admitted not knowing how the company would respond given the sensitive nature of our position. We requested he communicate our commitment to help Gold’s Gym as much as possible during the next month.

    We suspect no issues will arise, but cannot be certain.

    John and Melody

    • operationyetifit | July 1, 2009 at 12:15 pm

      glad to hear it.

      • NoTranslationRequired | July 1, 2009 at 12:36 pm

        phew! Can’t wait for the new space!

  2. coach | July 1, 2009 at 9:18 am

    Michelle C.: 19:46 (65-lbs.; sub: pushup)
    Kris C.: 19:46 (65-lbs.; atomic pushup)
    Matt W.: 24:46 (95-lbs.; sub: prom hspu, 2x 25-lb. plates)
    Borja G.: 21:10 (sub: atomic pushup)
    Brent H.: 24:46 (95-lb. db; sub: high atomic pushup)
    David O.: 10:35 (sub: high atomic pushup)
    Mayra C.: 26:02 (55-lbs.; sub: atomic pushup, mixed dl)
    Melody: 27:26 (sub: prom hspu, 1x 25-lb. plate + 1x 10-lb. plate)
    Sakar P.: 24:01 (95-lb. db; sub: decline pushup)
    Neil A.: 18:28 (sub: high atomic pushup)
    Amy D.: 10:51 (55-lb. db; sub: high atomic pushup)
    Jen M.: 26:25 (75-lbs.; sub: 30-lb. db shoulder press)
    Cari D.: 17:22 (sub: 25-lb. db shoulder press)
    Jenn J.: 21:49 (65-lb. db; sub: decline pushup)
    Mead O.: 17:57 (65-lb. db; sub: pushup)
    Dennis D.: 15:38 (115-lbs.; sub: 65-lb. shoulder press)
    Wanda K.: 25:14 (55-lb. db; sub: 20-lb. db shoulder press)
    John C.: 11:01 (55-lbs.; sub: pushup)

    • NoTranslationRequired | July 1, 2009 at 12:37 pm

      Just a shout out to 702…excellent time!!

    • operationyetifit | July 1, 2009 at 1:49 pm

      david-o totally rocked that shit! well done!

      if i wasn’t hating my not-quite-overhead-pushups so much I would have applauded


  3. swimdra | July 1, 2009 at 11:26 am

    Good for you two for giving Gold’s your resignations! Hopefully everything will run as smoothly as possible.

    The refrain from this song seems incrediably appropriate:

  4. tbferg | July 1, 2009 at 11:29 am

    Congrats on turning in your notices! I’m sure it feels great.

  5. train2live | July 1, 2009 at 2:15 pm

    Thanks for the messages. My fear now is that John will up the single arm deadlift weight for me next time to something crazy like 225.

    Opps, I shouldn’t give him any ideas.

    Congrats on turning in your notices…I love it when a plan comes together.


  6. NoTranslationRequired | July 1, 2009 at 3:31 pm

    I have until July 25th to cancel my tarnished Gold’s membership 🙂

  7. roselenaramirez1 | July 1, 2009 at 8:37 pm

    Exited about the news… Congratulations Mel and John!


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