WOD
Thursday? Let’s lift more weights!
It’s kind of like being strong is a thing, and like maybe it helps make you better at everything you do?! Mmmmhmmm, that’s basically it.
Just like Tuesday, only we’re doing Front Squats for 5’s. Enjoy it! Afterwards we’re gonna jam out with weighted lunges, feel free to drag the mats outside to help protect your knees from the concrete. It’s a killer!
I was always kinda partial to Roy Rogers myself…
“Roy” is todays workout!
“Roy” LCF as Rx’d With a buddy! 12 Rounds for time of: 5 Strict Pull-ups, 8 Deadlifts (225/155) 10 Box Jumps (24/20). Trade Rounds as you go.
We do it with a buddy, and outside is gonna go great! Let’s be creative with deadlift alternatives, a pair of beefy KB’s is appropriate and so are barbells, but they roll and stuff sometimes when outside, etc. Your coaches will have it all figured out for you guys, it’ll be rad. ALSO: no Roo Boxes outside please, the concrete will scratch the heck out of them, so let’s keep them nice, and use plates and all that instead OK? THANKS!
You guys are awesome, I’ll be home in a week, and we’ll keep dominating!
Tuesdays Training Session! Heavy day, inside and outside!
Hey guys! Today is Push Presses for Max 5, accessories are extra reps on Military Press until it’s nasty. We’ll be taking racks and everything outside so you can lift mask free, if the class is tiny (like two people) there’s not too much reason to freak out and be outside, unless it’s so nice you might as well get free vitamin D along with fitness!
Again, let the coaches lead that and make that decision, they have specific direction from a higher authority and it makes things really easy if you guys allow them to lead and make the choices in how the class should run. I know you will, but I gotta say it to make myself feel heard :). HUGS!!
Monday! Mask Mandate, however MORE MUSCLES!!
Hey guys, I know it’s easy to get bummed out about having to wear masks again, trust me I get it. BUT this week in the gym is gonna be great, the weather is going to work out beautifully the workouts that I wrote for this week (months ago) serendipitously work magically with being outside, and our coaches are prepped on how to help and best implement these workouts to make it work. You guys are awesome, and this little bump in our road is something we’ll look back on, roll our eyes with disdain, and then remember the good parts about it and laugh. And yeah, you’ll be getting sore for sure 🙂
The Workout:
Original was Jason: Muscle-ups and Air Squats
Conversion: Strict Muscle-ups for those that need that work (masked), pull-up 1-RM and extra reps for those that need that, use the back door area and outside pull-up bar (no mask), and then Tabata Air Squats outside (no mask!) Should be a great day, lots of drills, and sore legs to boot! Jason calls for a few hundred air squats, so the Tabata is actually a reduction in volume (160 reps is nearly max) but a huge increase in intensity, which always makes my dark heart smile widely.
Enjoy this day guys, come in wearing your mask and let your coaches direct you and help you get set up and know where to be, what to do and how to be garbed. Thanks for crushing it! If you’re looking for more info, check yesterdays post about the updates.
New Mask Mandate, what it means for us.
OK, I promise I’ll never go on vacation again, that way nothing bad will ever happen! Last time I went far away (Nepal) I came home to a lockdown! So 16 months later we go to Alaska, and while I’m gone they roll out new mask mandate orders! I think I gotta clear my trips with the government! Ha 🙂
Mask Mandate From The Governors Office:
Dept of Health Mask and Face Coverings FAQ:
The rules as laid out are super cut and dry. Before they had goals of CO2 levels, and air flow recommendations, spacing guidelines etc. That allowed us to do a few things that made it easier to workout comfortably (as comfortable as possible) remember the fans and a 35 degree winter gym? I do. The mandates at this time has no guidelines (yet, hopefully some will develop or be made available) for ways to mitigate danger indoors. So masks it is, even while working out.
Timeline for the gym:
Monday August 23rd: Mandate goes into effect. Certainly we wear the masks (it’s a misdemeanor to not) and I’ll change the workouts to make them less breathy, so yay lifting weights, and practicing gymnastics, and doing nasty cardio efforts outside when it’s not raining. On the bright side there, weather is typically pretty awesome through September.
September 1st: Jesse and Carrie are back in the gym solid, and John is gone on his honeymoon and wedding trip to socal! 8 Days of masks until I’m back. Can we hold it together for that long? I know it’s a huge ask. Then when I’m back hopefully two things will happen: 1) we’ll have dates for easing the restrictions or 2) some other mitigations based on science we can apply to our space to qualify as outdoors. If neither of these things happen we’ll have to think more critically about what to do. You know me 🙂 I’ve got a “cool” idea that might really be cool. One of my favorite lines in “The Great Conversation” is from Sun Tzu: “keep your army constantly on the move and devise unfathomable plans.”
Hang tough guys, John, Terra, Eileen, and Evin have got you in their strong capable hands, hold it together and when I’m home we’ll make some moves. Rock on!
Saturday: just hang with the bro’s and get some work done!
Nothing better that I can think of that getting together with friends, hanging out and bench pressing. That’s kinda what’s happening today. I recommend bringing something to drink while hanging out (non-alcohol), something tasty, and then once finished with your rows and extra work, stick around, and work on your grip for a while, get nasty on the wrist roller, hang from the dog bone, pinch plates and all that good stuff. Strong hands are awesome, and no typing doesn’t do jack, I’m living proof, all this typing I’m doing right now, ain’t doing jack for my gainz, 100% dead serious. Straight talk from Jesse.
The Workout:
Bench Press for max 5, KB Rows as well, grip.