Tuesday March 30, 2021

Iron Mile continues to grow and improve. It was a long time member who pointed out that he was proud of the gym, the community vibe, and continued commitment of the coaching staff. We love feedback, the good and the not-so-good. Please let your coaches know how they can help AND PLEASE PLEASE PLEASE let your friends now about us.

Also, I wanted to share about a resource I was told about after spending 10 minutes on the phone with physical therapist Dr. Kelly Starrett relating to a member and their injury. Its the Ready State Low Back Pain Protocol. (No I don’t get a kickback). If you have back pain, it looks like the best $59 some of you could spend and its only 20 min a day for 12 days.

12 Day Low Back Pain Protocol

Warm Up: 3x

15 squats
10 Hip Extentions
15 Jacks
10 Hanging Shrugs
15 Hollow Rocks
10 Pass throughs


Lat Stretch :30 per side or Overhead Band 1 min
Pigeon or other Hip Capsule Mobility :30 per side

Strength: Push Press

3 reps emom x 10 minutes


Cal Bike
30 Power Cleans 95/65

rest 4 min

Cal Row
30 Shoulder to Overhead 95/65

*Men go in reverse order. The whole workout has a 20 min cap

T1: Modify as needed. Try doing 15-12-9 on the cals and 75/55 on the bar
T2: As Written
T3: 115/75


Shoulders are free. Triceps are extra.
50 Lateral Raises
50 Arnold Press (same weight)
50 Push Ups
*10 banded tricep pressdowns every break or transition.


Monday, March 29th, 2021 at 8:27 pm / WODS