Fun Facts

First things first:

Scores have been tallied and hanging photos counted. Shout out to Lorie and Sarah for most interesting pets!

Early birds: 121
Night Owls: 123

It’s a close one! Social media challenge this week is “overhead.” Find a non-gym object (kids are great for this one) and put it overhead like you would regularly press a barbell or dumbbell.  Remember to hashtag your team: #haleearlybirds or #halenightowls.

Have you ever been in a large group where the leader starts your class, meeting, session with “What’s one fun fact most people don’t know about you?”

If it’s a meeting of folks I don’t know (and maybe won’t have to interact with regularly), I usually play along, but I don’t always enjoy it. I recall people audibly groaning at this one.

BUT, if it’s a group of people I see often or have gotten to know fairly well (you), I LOVE these things. I love that the little points of connection start conversations between you. I love that if I need an expert in brining olives or quilting, I have someone to ask.

Most of all, I love connecting on a deeper level than chatting about the weather or your sore muscles. I love finding out what LIGHTS YOU UP.

So, what’s one thing I may not know about you? Tell me more!

Need an example? Hit up our YouTube Channel later this week to see some fun ones from your coaches!

See you soon,

Coach “Fun Facts” Heidi

 

Announcements:

Coaches Wendy and Cullen will be running two 4-week gymnastics skills sessions.

Check out the video here.

The beginning series will cover getting your first strict pull up, handstand, rope climb, and other basic skills. You’ll meet on Tuesdays from 5-6pm from 3/26-4/16.

The advanced series will cover proficiency in the kip, chest to bar pull ups, handstand push ups, and muscle ups. You’ll meet on Thursdays from 5-6pm from 3/28-4/18.

Sign up sheet is at the front white board, and space is limited.

Workouts for the Week:

Monday:

5 Rounds for Time:
5 Deadlifts (275/185 lb.)
30 sec. Barbell Hold at top of Deadlift
12 Burpee Over the Bar
15 KB Goblet Squats (53/35)

MissFit:
Deadlifts (135/95)
KB Goblet Squats (35/26)

Heavy barbell work today. The static hold will give your midline and nervous system a LOT of time under tension, so make sure to get tight and plan a second lunch. If grip becomes an issue, hit 4 deadlifts, rest, then pick up for the hold. DL weight should be NO MORE than 70% of your 1RM!

Move quickly through the lateral burpees over bar, and BREATHE as best as you can on the squats. 

Tuesday:

A. Split Jerk
3-3-3-3-3

B. 10 min EMOM:
5 Strict Pull-ups (scale down number as needed)
5 Strict HSPU

MissFit:
Banded Pull – Ups
SUPER strict Push Ups

Split jerk SKILL today, with an overhead finisher. Split jerk is a great way to drop under heavy load (and requires a bit less crazy mobility, than, say, a squat jerk or deep push jerk). Today is really about coordination–jump, drop, and land in your best receiving position. 

Wednesday:

10 Rounds, every 90s:
12 MB Weighted Sit Ups (20/14)
12 Alt. MB Reverse Lunges (20/14 lb., 6 each leg)
12 Box Jumps (24/20)

MissFit:
Medicine Ball (14/10)
Box Jumps (20″/16″)

At least it’s not with a dumbbell!! Moving with odd, awkward objects (like lunging with a med ball) is a good way to build balance for FUN activities OUTSIDE of the gym. 90s will feel like a QUICK interval, and if you move slowly, you won’t have much rest! Find an 80% pace to start and stick with it or build if you have gas in the tank closer to the end. 

Thursday:

For Time
800m Run
20 OH Squats (95/65)
1km Row
20 Power Snatches
40/30 Cal. Assault Bike
20 Hang Power Cleans

MissFit:
OH Squats (55/45)
Power Snatch (55/45)

Simple, but demanding barbell movements. Heavy breathing off of the run will make the squats a challenge, but you should get through them in 1-2 sets (ideally unbroken). The row will make the pulling movements tougher, so plan accordingly.

Today is about stamina and endurance.

*Friday: Open 19.4

*Saturday:

Note: weekend workouts are subject to change. We will likely see pull ups in the Open workout, and if so, I will be updating these.

Saturday will be a shake out of whatever body part feels most abused from the open OR a solid team workout. Sunday will like be on the shorter side (10 mins, but intense) to get you some bang for your buck.

16 min AMRAP, in pairs:
50 Double-unders
10 SDHP (115/75 lb.)

MissFit:
KB SDHP (35/26)

*Sunday:

For time:
21-15-9
DB Thrusters (55/35 lb.)
Chest-to-Bar Pull-ups

MissFit:
DB Thrusters (30/20)
Inverted Rows

 

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