Kids Class Starts this weekend! Details are in the gym, this Saturday is the first class!
This week is SKI WEEK! What that means is that really at any time (when the gym is open), you can come over and Ski 5,000 Meters! Joyous I know 🙂 It takes roughyl 20-25 minutes. Can be before, or after a workout, after class, before, whatevs. There will be a spot on the whiteboard specifically for it and you just add your name and time to the board when you finish. Easy!
5k Row Winter Event will be January 18th! Next Saturday. Same deal, load up, go to the park over there in Edmonds/Shoreline and smash it! I’m gonna do a better job organizing this for general comfort. There’s no helping that it’s cold out, but we’ll have some treats and coffee, a music situation that makes sense, and maybe an outdoor heating solution. There will be heats as per usual, we have about 15 Rowers (total between both gyms) in the mix we can use, so that makes about 3-4 heats hopefully I feel like 8-10am is a likely start time with heats every half hour. Sign-ups will be up in the gym when we get it together, don’t rush us 🙂 Be ready!
Workouts:
Monday: Snatch Balance x5 and then “Grace” 30 Clean and Jerks 135/95 for time.
Tuesday: Back Squat Max 5
Wednesday: In groups of 3, do rounds of: 12 GHD Sit-ups, 24 Wall Ball Shots 20-10’/14-9′, 36 Double Unders, each partner starts their round when the buddy before them gets to the Double Unders. Max Rounds as a Team in 20 minutes.
Thursday: Pull-up Work (Negatives, 5×5 Heavy, Pulldowns Etc.) and then 21-15-9 for time of: Hang Power Cleans 95/65 and Push-ups on the barbell
**I wanna try something new (to me) here: literally use the barbell for push-ups, same one as for the Cleans, it’s on the ground, put your hands on it and make the push-ups. YES the bar will want to spin and roll and be awful. Scale 1: is regular floor push-ups, I think knee push-ups of the bar won’t work.
Friday: For Time: Run 200m Rest 1 Minute, Run 400m Rest 2 Minutes, Run 800m Rest 4 Minutes, Run 1 Mile
Saturday: Teams of 3: Max Strict Pull-ups and Row Cals in 20 Minutes, 16 Alt. DB Snatches 50/35 Causes the teams’ rotation
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