WOD

Big thanks for last week guys. I know full well how much of a disruption it is for us to close down, but thanks for being so cool about it. AND we got so much done! When you come in go with the “oooh aahhh” approach instead of the look around quickly and ask “what did you guys even do?” In the end, the gym is clean (ish), the gear is maintained which is safer for you and more effective, and it gets your coaches a chance to breathe and feel really good about the gym the train out of again.

Look forward to meeting Ed Mao if you haven’t yet! He’s going to be coming around more and helping coaching while he’s in between vastly more lucrative gigs. He’s a bull of a man, wrapped in sheer joy for all things bro. I love him like a brother I should have had when I was 26.

Saturday: be thinking about scaling options, bring it up to your coaches. Chelsea is 30 rounds of Cindy on the minute. It’s a long time to not fall off. I personally have done it at 2,4,8 and 3,6,9. And felt entirely good about it each time 🙂 I’ve never managed all 30 rounds even at 4,8,12, even though reps of calisthenics really aren’t my jam! Ha!

Workouts:

Monday: Every 5 Minutes for 30 Minutes: 5 Back Squats 315/225, 10 Box Jumps 24/20, 15 Push-Ups

Tuesday: 5 Rounds for Time
400 meter Run
15 Hang Clean and Jerk 95/65
12 Toes to Bars
9 Burpees

Wednesday: 10/20/30/40/50 for Time of: Cross Over Singles/ V-Ups / Air Squats

Thursday: Nicole – Strict Only

Friday: Bench Press x5

Saturday: Chelsea Event!

Yay! I hope you’re off in a far away sunny place enjoying your break! If you’re not, I sincerely apologize for upending your weekly routine and schedule. We all did home workouts before and they simply aren’t as cool as coming into the gym and getting after it with your friends, I totally get it. I’ve done plenty of hotel workouts, home workouts, travel sessions etc. And dropping in to the local affiliate where I am is always better than lunges and push-ups in the hotel. However! I would be waaaay less fit, if I had skipped that roughly 150+ workouts on the road over the years.

And part of being a fit person is getting your movement in for you. So let’s get your movement in this week. Be it these home WODs, or long walks, bike rides, Meadowdale Beach Trail (quite steep), yogalates on zoom, whatever 🙂

I’m gonna keep the workouts really short and sweet (sweet means, bangers) so that you’re more apt to do them. I know that the home situation isn’t always the best, with kids and dogs and stuff, but get up early, put those little beasts away, and then do a few leg swings (don’t kick anything) and arm circles (watch out for your lamp!) and get to it!

Monday: 4 Rounds of Plank for 1 Minute, and Pigeon Stretch 30s each side. THEN 5 Rounds for Time of: 15 Jumping Air Squats, 15 Squat Thrusts (1/2 Burpee), 15 Lying Leg Raises

Tuesday: 3 Rounds of 20 Glute Bridges, Side Plank for 30 seconds each side. THEN 5 Rounds for Time of: 25 Mountain Climbers, 25 Bicycle Crunches, 25 Standing Goodmornings

Wednesday: Arm Circles a-plenty, like 5 minutes of front/back, high/low, small/big, hands on hips etc. THEN 21-15-9 Push-up, Chair Dip, Stink Bugs, this is like “JT” If you’re methodical with your reps, it’ll take a while and your arms will be smoked. IF you blaze through it and care not for your future self, it’ll take less time and be kinda easy. Take care 🙂

Thursday: Calf Raises and Shin lifts on the wall 3×25 each. THEN Max Rounds in 15 Minutes of: Run in place 100 Steps, 30 Backward Stationary Lunges, 10 Burpees

Friday: 5 Rounds for Time: Plank for 1 Minute, 25 Lying Leg Raises, 12 Side Plank Rotations Left, 12 Side Plank Rotations Right, 25 Sit-ups/Crunches

Saturday: 30% Chance of Rain, get outside and walk! Find a hill and walk up it a bunch of times in a row like a total psychopath 🙂

See you Monday!!!

Yay! I hope you’re off in a far away sunny place enjoying your break! If you’re not, I sincerely apologize for upending your weekly routine and schedule. We all did home workouts before and they simply aren’t as cool as coming into the gym and getting after it with your friends, I totally get it. I’ve done plenty of hotel workouts, home workouts, travel sessions etc. And dropping in to the local affiliate where I am is always better than lunges and push-ups in the hotel. However! I would be waaaay less fit, if I had skipped that roughly 150+ workouts on the road over the years.

And part of being a fit person is getting your movement in for you. So let’s get your movement in this week. Be it these home WODs, or long walks, bike rides, Meadowdale Beach Trail (quite steep), yogalates on zoom, whatever 🙂

I’m gonna keep the workouts really short and sweet (sweet means, bangers) so that you’re more apt to do them. I know that the home situation isn’t always the best, with kids and dogs and stuff, but get up early, put those little beasts away, and then do a few leg swings (don’t kick anything) and arm circles (watch out for your lamp!) and get to it!

Monday: 4 Rounds of Plank for 1 Minute, and Pigeon Stretch 30s each side. THEN 5 Rounds for Time of: 15 Jumping Air Squats, 15 Squat Thrusts (1/2 Burpee), 15 Lying Leg Raises

Tuesday: 3 Rounds of 20 Glute Bridges, Side Plank for 30 seconds each side. THEN 5 Rounds for Time of: 25 Mountain Climbers, 25 Bicycle Crunches, 25 Standing Goodmornings

Wednesday: Arm Circles a-plenty, like 5 minutes of front/back, high/low, small/big, hands on hips etc. THEN 21-15-9 Push-up, Chair Dip, Stink Bugs, this is like “JT” If you’re methodical with your reps, it’ll take a while and your arms will be smoked. IF you blaze through it and care not for your future self, it’ll take less time and be kinda easy. Take care 🙂

Thursday: Calf Raises and Shin lifts on the wall 3×25 each. THEN Max Rounds in 15 Minutes of: Run in place 100 Steps, 30 Backward Stationary Lunges, 10 Burpees

Friday: 5 Rounds for Time: Plank for 1 Minute, 25 Lying Leg Raises, 12 Side Plank Rotations Left, 12 Side Plank Rotations Right, 25 Sit-ups/Crunches

Saturday: 30% Chance of Rain, get outside and walk! Find a hill and walk up it a bunch of times in a row like a total psychopath 🙂

See you Monday!!!

Terrible Dad Joke.

Remember guys, next week is Renovations week. April 2-8th I’m going to avoid a full rant here, but please understand that I am a singular human, and both gyms need major work. I listed the jobs below, in looking at them, I agree, they don’t seem as if they would take much time. But drilling into walls, building things, painting things, buying the stuff, it all takes loads of time. I’m fully aware of how much better it would be to close only one gym at a time, or to run early/late classes while the renovations are taking place. I sincerely ask you to think of me as a human, and then take two weeks of me doing AMs as a fitness guy, switching into contractor laborer mode from 8am until 4:00pm then switching back into gym guy mode until 6:00pm. Not cool, furthermore, cleaning the gyms up to get them ready to have classes in slows the jobs down immensely. We’re gonna need to paint over 100ft of trim board at Edmonds, and repaint the trim on the glass board where the spider is, stinky! We’ve got a heckuva carpentry project planned, sawdust etc, the main pull-up rig at LCF will be off the wall. Construction sites are generally considered dangerous, and this is why I don’t get to do big jobs at the gym until this time each year, it’s a major hustle. Thank you for being patient with me, and respecting the edict to stay gone 🙂

If you’re gone on vacation, enjoy it!! Thanks for scheduling your trips around this closure, it puts my mind at ease big time to know that my crew is off enjoying themselves and their families rather than being at home wishing their gym was open to smash workouts.

The Main Jobs are these:
LCF:
Stabilize and Reattach Pull-up Rig
Remove Spider from Behind Glass Boards
Build Gear Holder
Deep Clean Joint

TIL:
Med Ball Holder on Wall
Replace one Bay of Lights
Move Hangers (Barbell, bands, etc.)
Bring out DBs, Move Plates, and Barbell Rack
WhiteBoards and Trim, leaderboard

Workouts:

Monday: Hang Squat Snatch x5

Tuesday: SUN!! Farmers Walk – Run Relay. The Farmer’s Carry has to go 800m. Buddy 1 takes off running, buddy two takes off carrying the DB’s, KB’s, or whatever. When buddy 1 catches up to buddy 2, they switch, buddy 2 runs and buddy 1 carries the bells until buddy 2 catches up again, and they switch. Once the bells have made 800m, TIME!

Wednesday: Angie 100 Pull-ups, 100 Push Ups, 100 Sit-ups, 100 Air Squats. A good scale especially when banded or knee push-ups, is 60/60/100/100. Rock it.

Thursday: Deadlifts Max 5

Friday: Max Rounds in 12 Minutes of: 9 Toes to Bar, 9 KB/DB Push Press 50/35, 9 Burpees

Saturday: Teams of 2: 5 Bench Press, 5 Power Cleans – do it like Buddy Buddy where you go 5/5, then your buddy goes 5/5, add weight to both, then do 5/5, and 5/5 etc. 3 Rounds of 5/5, only 4 sets on the way up: at 115/135/155/185 – 75/95/105/135