Monday, 3/21

Daily News and Notes:

*New Class Registration Policy** In order to make signing up for classes a more accurate process and help prevent registered no-shows, there will now be a 12 hour window on class registration on MindBoy (i.e. if you are signing up for 6 am, you may do so starting at 6 pm the night before).

What’s happening in a lot of classes right now, is folks are signing up days in advance and not tending to their registration, creating the appearance of full classes when in reality, a high percentage of folks often don’t show up. This is both a perception and logistical problem we must correct.

Penalties. If these requirements are still not met, the next step will be a fee system in place for those who register and “no show”.

*Why the prescribed 30″ rest periods? You may have noticed a theme across select workouts of late and that’s one where we seek to moderate the tempo for you. The entire purpose is to avoid the dreaded “steady state cardio”. Even in environments such as circuits, it can be easy to move without intensity or purpose. In order for circuits to truly be as effective as possible, it’s about keeping the bouts of intensity short to moderate with adequate rest between movements. So, by resting for 30″ at strategically programmed periods, we’re able to keep our efforts at peak and energy expenditure extremely high.

*The Importance of the Glute Medius – There are three main muscles of the glute complex. Glute maximus, medius and minimus. Maximus is the largest, and what gets hit the most on squats, deadlifts and lunges. However, the Glute Med is important because it

  • Keeps the pelvis and spine stable.
  • Helps prevent knees from inverting on squats
  • Aesthetically, to get a nice butt we need to address all three.

The Glute Makers (and other movements this week) will serve to address that.

*Row Benchmarks – Men should soot for sub-1:30 pace and women should shoot for sub-1:45 pace on the 150m row today.

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Daily Challenge

“Red Fox”
Format: Metabolic Tempo

For 25 Minutes. Where X exists, mandatory rest for 30 seconds. Go to max effort in between.
7 Hang Cleans @ 50% w/ Barbell Cycling
6 Max Output MB Slams
3 Burpees
X
3/s Glute Makers
150m Row
X
100m Sprint
X
—-
To Finish,
5×30 Hammer Curls (Total)

Specialty Classes

Barbell
12p, 6 pm (CP)

First,
5×2 Split Jerks @ 80 – 90%

Then, Muscle Superset
10/s Banded Hamstring Curls
10 Pendlay Rows
10 KB Archer Rows
(xTR)

Tuesday, 3/22

Daily News and Notes:

*New Class Registration Policy** In order to make signing up for classes a more accurate process and help prevent registered no-shows, there will now be a 12 hour window on class registration on MindBoy (i.e. if you are signing up for 6 am, you may do so starting at 6 pm the night before).

What’s happening in a lot of classes right now, is folks are signing up days in advance and not tending to their registration, creating the appearance of full classes when in reality, a high percentage of folks often don’t show up. This is both a perception and logistical problem we must correct.

Penalties. If these requirements are still not met, the next step will be a fee system in place for those who register and “no show”.

*Today, everyone pulls Sumo. This week we are stressing under-trained muscles. Today are the adductors, which the sumo deadlift does a great job of targeting. The adductors muscles comprise your groin and some other muscles of the hip. Why are adductors important?

  • Prevent the knees from inverting on squats.
  • They encompass roughly 25% of lower extremity mass.
  • Create lateral stability of the hips

This is NOT a max day. No one should be hitting 8-rep PRs. A couple of important aspects of the sumo dead.

  • Keep the toes out and ensure the knees follow that path the whole time. As you sit back, the knees always go out.
  • The hands do not need to be any more narrow than conventional. It’s an optical illusion simply bc the feet are wider. Same hand placement as always.

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Daily Challenge

“Patriots”
Format: 2-Tier

First, For Strength.
8 Sumo Deadlifts
51X2 Weighted Tempo Push-Ups, 5 Reps
(x5)

Then, For Fat Loss & Conditioning
10 Dips
10 Supine Row
5/s DB Bulgarian Split Squat
100m Side Shuffle
(x15 – 20 Min)

Specialty Classes

Muscle
6 pm (CP)

5×10 Back Squats @ 60%

3×10 Bench Press @ 60%
3xMax Standing Plate Press

3×10 Barbell Curls
3xMax Band Curls

Shred
7 am (CP)
4:30p, 5:30p, 6:30p (PB)

10min Amrap:
5 HSPU
10 alternating pistols
15 burpees

Then,
500m run
10 min Amrap:
5 MB clean and jump slam
10 V-ups
15 KB Swings

Then,
1000m run

Wednesday, 3/23

Daily News and Notes:

*Kettlebell Class Core Focus – In Kettlebell Core class, the movements will always feature a heavy emphasis on the abs and core, as well as traditional bell movements and some other movements we don’t find in the Daily Challenge.

*Restorative Yoga – Don’t forget, tonight and every Wednesday at 8 pm. Bring a mat an a foam roller and get ready to feel and move better.

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Daily Challenge

“Aztecs”
Format: Athletic Circuit

For Fat Loss & Conditioning
Target: Core, Glutes
20/s High Plank Rope Snakes
10 Monster Walks
5/s Banded Step-Ups
5 Clock Pushups
15 Unbroken RKB Swings
In n’ Out Ladder Drill
40m Power Skip → 40m Run
(x30 Minutes)

Specialty Classes

Kettlebell Core
5:30p – PB
**NEW FORMAT** Kettlebell class will now carry a heavy emphasis on training the core. 

Warm Up:
Plank Shoulder Taps x 20
Swings x 10
x3
Workout:
KB Figure 8 x 20
Russian Twist x 30
Kneeling KB Curl x 15
Suitcase DL Burpee x 5ea
x15m
Then, 
40 Bicycles
15/s Hip Drops
15 Jackknife
x8m
Finisher:
Walking Swing
Moving Plank Pull Through

Barbell
12p, 6 pm (CP)

First,
5×3 Front Squat @ 85%

Then,
5 Box Jumps
2 Weighted Pull-Ups
30” Farmer Hold
(xTime Remaining)

Restorative Yoga
8 pm – CP

Thursday, 3/24

Daily News and Notes:

*What Does “Muscle Circuit Mean?” It means that the main goal of the day is to stimulate muscle growth while moving in a circuit type pace. Remember, the more muscle that we have the more calories we burn at rest. Adding muscle, even if it’s just two to five pounds spread across your entire body, can have a profound impact on your body’s ability to burn fat. Further, muscle takes up less volume than fat so the appearance is a leaner, stronger body. #EmbraceMuscle.

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Daily Challenge

“Dukes”
Format: Muscle Circuit

First, For Muscle & Core.
5/s Half Kneeling Arnold Press
25 Weighted Sit-Ups
10/s DB Rows
15 Floor Wipers
6 Knees to Elbows
(x25 Min)

Then, For Fat Loss & Conditioning.
100m Row Sprint
200m Run Sprint
(x12 Min)

Specialty Classes

Shred
7a – CP

20”/10” X 8 tabata stations

  1. Burpee pullup
  2. jump lunges
  3. KB SDHP

Then for time:
5 rounds
20 situps
10/e 1 Arm DB Snatch
5 rounds
10 box jumps
10 HR pushups

Then, finish:
30/30/30′ plank. side/side/front  3X

Friday, 3/25

Daily New and Notes:

*FireFighter Aid Fundraiser – Just a reminder, our fundraiser for 6-year old Mason of the FireFighter Aid family is Saturday, April 9th. See the link here for full details: https://www.facebook.com/events/1151829454836397/

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Daily Challenge

“Gaels”
Format: 2-Tier

First, For Your Goal.
5×2 Back Squat @ 80-90% (Strength)
5×12 Back Squat @ 50% (Growth)

Then, for Fat Loss/Conditioning.
8 Push Press @ 50%
5 Rope Pull Throughs
30” Plank
10 Pendulum Swings
100m Run
(x15 – 20 Min)

Specialty Classes

Barbell
12p (CP)

First,
5×2 Clean or Snatch @ 80 – 90%

Then, Muscle Superset
10 Barbell Bench Press
5 Negative Curls
(xTime Remaining)

Shred
6a (PB)

20 Min Amrap:
15 Unbroken Pull-Ups w/Band
20 Butterfly Sit-Ups
10 DB Burpees
20 Plyo Skaters
80m Fishbowl Carry
200m Run
—-
To Finish: BUAN
30 AB Rollouts
60 Spidermen Crunches
3 Min Accumulate Hollow Hold
60 Split Leg Crunches

Skills: Front Squats (Coach Will)
5:30 (PB)

Phase A: Bodyweight Squats > Goblet Squats > Front Squats > Zercher Squats
Phase B:  Front Squats 5×5 @ 60%

Saturday, 3/26

Daily New and Notes:

*Saturday Open Gym – Due to decreased demand for an extended hour, Open Gym will be from 9 – 12p until announced otherwise.

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Daily Challenge

“Pirates”
Format: Partner EMOM

10 Minute EMOM
A: 3/s DB Snatch
B: 5 Pushup → Chevrons
—-
10 Minute EMOM
A: 80m Sprint
B: 6 RKB Swings
—-
To Finish,
A: 200m Sprint
B: Hold Plank While A Sprints
(x5)

Open Gym: 9a – 12p @ PB

Sunday, 3/27

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Vinyasa Yoga: 9a @ CP

Open Gym: 10 – 12p @ CP

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