Hey we’re open!! On Monday January 11th we’re back in business 🙂
Details: 1 Client per 500 sqft. Same mask situation as before. :45 Minute classes.
How that plays out practically: the classes being shorter does technically lessen your exposure to any badness (by 25%) so we’ll go back to our regular old schedule-ish (5,6,7,9,11am 4:15, 5:15, 6:15PM). We’ll still be rocking the fan and we’ve got a CO2 sensor now to see if we’re gumming up the air too badly. I think it’s smart, so we’re gonna do it. Furthermore, the shorter class also means your coaches make less (yay?) which means classes cost you less, a little bit. With a max of 8 people per class and $30/hour means with payroll taxes $35.25 or $36/class so, 4 or less is $9, 5 is $7.20, so $7, 6 is $6, and 7 and 8 is $5! Yippee 🙂 We’ll do the same zones as before, and we’ll remove the zone by the back door with the monolift that was kinda janky anyway (I know).
As for the workouts, we’ll be doing regularly scheduled everyone on the same workout etc, with a little more alacrity towards managing time and speeding along the warm-ups. It’ll take a few weeks to get up to speed, but hang with us, it’ll be great!
So go online and rock that scheduler, and spread the word that we’re open and ready to rock! One thing to remember guys, is that more people bring your costs down to train at the gym. Higher attendance means lower class fees, and more total members means a lower base dues rate. So get your friends involved and help me in helping those that have drifted away find their way to LCF for more awesomeness.
SNOWSHOEING NEXT WEEKEND! Leann mentioned that 11 might be a little late seeing as it gets dark at 4:30, she’s smart, I’m gonna trust her. How about we meet up there at the Lanham Lake trail head at 9:30am, better chance for parking, more time for cavorting, and hopefully less need for headlamps! Thanks guys!!!
Thursday: 7am, 11am, 4:30pm
Join Zoom Meeting
https://zoom.us/j/5436926158
Meeting ID: 543 692 6158
Passcode: 162313
The Workout:
Max Reps in 2 Rounds of:
3 minutes rowing for cals
3 minutes Alternating Pistols
3 minutes Turkish Get-Ups 35/26
Home Version:
Same! Best substitute for Rowing is Sumo Deadlift High Pull, which fits nicely into the scheme.
Warm-up:
The workout is long, and there are plenty of reps, so the warm-up should consist of things that aren’t too many reps! Do the legs swings and qi gong stuff, stretch the ankles and then practice the Turkish get-up for a while. That’ll get parts moving and grooving, then quickly review the pistol and establish which scaling option you’ll be using for the workout, and then set up things for the SDLHP if you need to or row a few minutes. Then smash it!!
Rowing:
Calculate your average meters rowed in three minutes during this workout (add both three minutes of rowing’s meters together, divide by 2) then row half that (divide by 2 again, row that number) as fast as possible 3 times resting 3 minutes between. See what I did there? Without doing todays workout, you can’t do the rowing!! HAHAHAHH 🙂
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