Two Year Anniversary Party Recap, Level Up Weekend, and Yet Another Foundations Class

Hey, Liberators.

What a party the other night.

Got a recap on the Two Year Anniversary Celebration along with some notifications on an additional Foundations class coming next week and our next Level Up coming right up this weekend.

Book your classes for the week via the links at left and scroll down for the news!

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LF’s Two Year Anniversary Celebration

Collar-down Coach Mike with Ann, our first Liberator and steady friend.
Collar-down Coach Mike with Ann, our first Liberator
and steady friend.



What a party.

Really, you guys came through big. The brilliant paleo desserts, all of the champagne and wine (and whiskey, rum, vodka, and Rebecca’s cocktails and…) contributions, and the warm, friendly atmosphere you all brought was remarkable.

Shanon (Coach Wreck) and I were reflecting at one point on how the Liberated parties seem to be maturing alongside the program itself.

The community has grown closer over the days and months of training as one unit and the always-solid core of goodness at LF has expanded further with more genuine characters joining our ranks.

What more could I ask for?

Past and present LFers came out in support of the program and each other, and demonstrated the type of camaraderie and shared spirit I had always envisioned the Liberated community to be.

I feel truly bolstered to drive Liberated ahead though this exciting year of possibility and beyond.

Glad you’re all with me!

Coach Mike got the stick dudes done just in time for the party.
Coach Mike got the stick dudes done just in time
for the party.


Jerry, Brendan, and Leke. Before or after the One Arm Pull Up attempts?
Jerry, Brendan, and Leke. Before or after the One
Arm Pull Up attempts?


Stephanie celebrated with some solid handstands.
Stephanie celebrated with some solid
handstands.


Original Liberator, Johnny, with That Lycra Guy and our lovely, powerful Yvonne.
Original Liberator, Johnny, with That Lycra Guy and
our lovely, powerful Yvonne.


Coach Mike with LF's Matriarch, Coach Wreck.
Coach Mike with LF’s Matriarch, Coach Wreck.

Lorin, Stephanie, Katie, and Amanda, spreading lots of cheer that night.
Lorin, Stephanie, Katie, and Amanda, spreading lots
of cheer that night.


Wish I had more photos to share, but alas, my oh-crap-we-forgot-to-take-photos-! ailment still plagues me.

If I come across any more I’ll post an update.

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Additional Foundations Class Time

Not Coach Wreck, not a Wednesday, and not in the middle of winter but definitely a Foundations class building the basics.
Not Coach Wreck, not a Wednesday, and not in the
middle of winter but definitely a Foundations class
building the basics.


Attention Foundationers, and those of you fond of these fast, basics-building dumbbell fests, next week we will be adding an additional Foundations class time.

Building on the popularity of the nighttime classes, we will be filling in the Wednesday 8 30pm slot with a Foundations class starting next Wednesday, March 12th, and continuing indefinitely.

You will see the time reflected in the Doodle link when you register ahead.

Coach Wreck will see you there.

Enjoy!

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Level Up 14.2 This Saturday – Bigger and Better

Synchronized Ring Dips. Must be an L2 thing.,
Synchronized Ring Dips. Must be an L2 thing.


Yes, one weekend we’re drinking and dancing, the next we’re PRing on Liberated’s core movements at the Level Up!

This day crept right up on us. But no matter. We’ve been preparing steadily for the unknown and unknowable anyhow.

How will it be bigger and better you ask?

Well, bigger really refers to longer. Each level will have an additional 15 minutes to test performance this time around.

Better refers mainly to the point that with that additional time we will be finding out the true ceiling of each individual for each movement. We had to cut off the attempts once level standards were met for some of the movements at recent Level Ups due to time constraints.

No more, we’re going all in! And our heights of greatness will be exposed.

If you are new to the Level Up these are periodic test days where we mark our progress through performing best efforts for all of the movement standards at each respective level. These are supportive and fun challenge sessions that help to steer our program.

Here’s how the day will play out. Come to your correct level time!

***All regularly scheduled classes for Saturday are cancelled***

Saturday, March 8th, Level Up 14.2 Event Flow

9am Foundations

3RM DB Squat Clean & Jerk (2 rows. 1 rep at each weight. 3 rep attempt at goal weight)
Max Rep Pull Ups
Max Rep Push Ups
Max Hold Wall Handstand

9:45am Level 1

1 RM Power Snatch to OH Squat (1 bar light, 1 moderate, 1 heavy)
1RM Squat Clean and Jerk (1 bar light, 1 moderate, 1 heavy)
Max Rep Pull Ups
Max Rep Handstand Push Ups
Max Rep Pistol Squats
Max Rep Ring Dip
Max Hold Wall Handstand

11am Level 2+

1 RM Squat Snatch (1 bar light, 1 moderate, 1 heavy)
1 RM Squat Clean and Jerk (1 bar light, 1 moderate, 1 heavy)
Max Rep Muscle Ups
Max Rep Handstand Push Ups
Max Rep Pull Ups
Max Rep Pistol Squats
Max Hold Handstand

Level 2+ Strength Lift Testing

In addition to these Saturday tests, in the week following the Level Up we will be testing the three Strength Lifts – Squat, Deadlift, and Press for Level 2+ Liberators.

The Squat will be tested in the Monday and Tuesday classes. The Deadlift and Press, together, will be tested in the Wednesday and Thursday classes.


Level Up Goals

The following are the requirements for graduating to each respective level.

Foundations (to reach Level 1)

• DB Squat Clean and Jerk x 3 – 35lb DBs(men) / 25lb DBs(women)
• Pull Up 6(men) / 6 with purple band(women)
• Push Up 18(men) / 6(women)
• Wall Handstand 30sec

Level 1 (to reach Level 2)

• Power Snatch to OH Squat 95lb(men) / 65lb(women)
• Squat C&J 135lb(men) / 95lb(women)
• Pull Up 10(men) / 3(women)
• Handstand Push Up 3(men) / 1(women)
• Pistol 3 each leg
• Ring Dip 6(men) / 3(women)
• Wall Handstand 60sec

Level 2 (to reach Level 3)

• Squat Snatch 135lb(men) / 95lb(women)
• Squat C&J 185(men) / 125(women)
• Pull Up 25(men) /10(women)
• Muscle Up 3(men) / 1(women)
• Handstand Push Up 8(men) / 3(women)
• Pistol 10 each leg
• Handstand Walk 20 sec
• Squat 1.75xBW(men) / 1.5xBW (women)
• Press BW(men) / .75BW(women)
• Deadlift 2xBW(men) / 1.75xBW(women)

Level 3 (to reach Level 4)

• Squat Snatch 185lb(men) / 125lb(women)
• Squat C&J 225lb(men) / 155lb(women)
• Pull Up 35(men) /20(women)
• Muscle Up 10(men) / 3(women)
• Handstand Push Up 15(men) / 7(women)
• Pistol 20 each leg
• Free Handstand 20 sec
• Squat 2xBW(men) / 1.75xBW(women)
• Press 1.15xBW(men) / .9BW(women)
• Deadlift 2.5xBW(men) / 2.25xBW(women)

Reserve your spot HERE to participate.

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I hope to see many of you this weekend at the Level Up.

All the best,

Coach Mike

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