WOD
Friday, all day! Kinda like Tuesday, but way cooler moves!
***Saturday!! Noon Workout with BBQ for John and Emma! Save the date, check the gym’s whiteboard for deets, and plan on it!***
Subtly different in enumeration, but very different in skill level and movement complexity and difficulty. Prepare for scaling!!
The Workout:
Max Rounds in 12 Minutes of:16 (8/8) KB Clean and Jerks 70/53, 12 Ring Dips, 8 Toes to Bars
This is a really serious upper body workout, arms, arms, and arms, but in different planes and different directions, very cool stuff. Be excited for stability, strength and mobility of your shoulders all wrapped up in to one tasty morsel of a workout!
Thurs-yay!! It’s Isabel with a twist, or rather a burpee, or rather 30 of them…
***Saturday!! Noon Workout with BBQ for John and Emma! Save the date, check the gym’s whiteboard for deets, and plan on it!***
As if 30 snatches wasn’t tough enough! Great opportunity to challenge your fitness. Muscular endurance, stamina, strength, coordination, accuracy, flexibility. Dang, you name it, it’s in this terrible short workout! I’m excited.
The Workout:
Isabel, but every 10 reps do 10 Burpees
The warm-up will be long, enjoy that, but I think there’s plenty to do to make this workout the most effective it can be. Seated jumps, pass throughs, drills, hip hinging flexibility, ankle and foot work for stability and mobility, wrist stretching, and then just HAMMER DOWN.
Wednesday! A great opportunity to get stronger!
***Saturday!! Noon Workout with BBQ for John and Emma! Save the date, check the gym’s whiteboard for deets, and plan on it!***
Here’s the barbell guys! Come smash this thing 🙂 Get the 15 reps done, rest the remainder of the two minutes, and then hit it again. Very tough training, the weight used should remain the same within the sets, and between the movements. So you’ll naturally have one limiting factor somewhere, and that’s OK.
The Workout:
5 Front Squats, 5 Push Presses, 5 Front Squats every 2 minutes for 10 minutes (5 Rounds)
Strength is a key element to fitness, what we’re doing here is pushing your experiential margins by making you do the lifts again and again when you’re tired, and also in combination, which feels more like real life doing something heavy. It’s good for us!
Tuesday’s Twelves! Elves? To Rivendell!!!
***Saturday!! Noon Workout with BBQ for John and Emma! Save the date, check the gym’s whiteboard for deets, and plan on it!***
Remember your twelves times tables from like 2nd grade? I sure don’t 🙂 3 Basic movements, performed in sequence to brutalizing effect. Enjoy!!
The Workout:
Max Rounds in 12 minutes of: 12 Pull-ups, 12 Push-ups, 12 Box Jumps 24/20
Fitness, come from an increase in work capacity earned from performing functional movements at high intensity over months and years. This workout will increase you ability to do just that, produce work in three high intensity movements in a short enough time domain to be truly intense. Be stoked to get more rounds!
Monday’s A good tiring day!
***Saturday!! Noon Workout with BBQ for John and Emma! Save the date, check the gym’s whiteboard for deets, and plan on it!***
Rowing and carrying! Portage! Imagine you’re in the Canadian rockies, paddling across lakes and rivers, and then carrying your boat and luggage across the dry parts while you’re getting to your trapping cabin to prepare for your winter’s earning endeavor. To me, this makes this workout seem much more pleasant, than just smashing the hell out of yourself on a rower, and lugging heavy shit around a parking lot for about 20 minutes, ahhahahha 🙂
The Workout:
“Weston” LCF as Rx’d 3 Rounds: 1,000m Row 200m Double DB Farmer’s Carry (45/25) 50m Waiter’s Walk (R) (45/25) 50m Waiter’s Walk (L) (45/25)
What to expect, GRIP, and then lungs as per usual in a workout like this, prepare your mind accordingly. That is all.
Sunday update!
Billing Changes!
Yay 🙂 September 1st when we bill next, you’ll notice two things 1) your dues rate will increase a little bit, and then 2) you’ll not be billed again until October 1st! No more class fees and NO MORE SIGNING IN!!! Huge Yay, you guys are the best of the best, thanks for sticking it out for so long, and being amazing. Many gyms did perish during this past year, and many have had to completely change their operation, I’m so grateful for you guys allowing us to basically operate status quo this past year and a half!
Saturday the 14th: Annie had a great idea to put together a gym wedding bash for John and Emma, he’s stepped into our crew so well, and so naturally and you all have taken him under our collective wing so thoroughly, I couldn’t be more proud. We’re gonna have a BBQ hangout at Noon. Major workout preceding you have a few tasks: 1) Check the glass whiteboard for deets, and what needs to be brought, we’ve got meat taken care of, but there’s lots of extras, 2) get your partner!! Mixed gender pairs are what the workout is written for (like you and your hubby/wife/esposa), but it’s 2021, so it doesn’t really matter who’s with whom for this workout whatsoever (bromance it up!) and 3) clear your schedule for a good 2-3 hours on Saturday starting at noon. Kids are welcome, bikes, boards etc. We’ll have water and drinks etc, come chill 🙂