No Excuses Challenge 2019:
The No Excuses Challenge starts MONDAY, September 9. All classes will complete the baseline workout. Please show up a few minutes before class to take an InBody Scan.
Wednesday 6:30 p.m. will return to usual programming effective September 11. We will likely run specialty courses in the near future—stay tuned! Many thanks to all of you that showed up for the Summer of Skills classes! We had a blast. Please drop a note to firstname.lastname@example.org if you have any suggestions or feedback for next round.
Volunteer Opportunity with Berkeley Food Network:
The Berkeley Food Network is moving into a new space soon, and Sarah could use some hands and warm bodies to help with the transition! There are still slots available for September 14.
Outdoor WOD Saturday, September 21
Guests, family, friends, and teens welcome. The workout will be beginner friendly. FREE!
Workouts for the Week:
“NXC Baseline 2019”
20-min. hard cap
All body weight this year—move fast and keep pushing on each movement! You are TESTING today. We will re-do this in 6 weeks.
Open Workout 13.4
Complete as many reps as possible in 7 minutes:
3 clean and jerks (135/95)
6 clean and jerks
9 clean and jerks
12 clean and jerks
15 clean and jerks
18 clean and jerks
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
MissFit (95/65); knees-to-chest
Everything will be allllll good in the shorter rounds … and THEN! UH-OH! But—it’s only 7 minutes. Try to keep your composure for a solid, big set of toes-to-bars EVEN WHEN YOU DON’T WANT TO! Go to failure here and see what happens—how quickly can you get back on the bar for 1-2 more reps?
You can look forward to 1 or so Open workouts each week as we prep for the FALL Open, which starts in October.
B. 5 rounds
2 min on, 2 min off:
Rounds of Marguerita
C. 2 min each:
Forearm smash w/barbell
Bicep smash w/barbell
A. Back Squats
Working up toward 70-75% of 1RM from last week.
5-5-5-5-5 (on the 2:30)
Heavy heavy funnnn! Take your sevens to practice getting tight between reps—these are warm-ups, but not easy sets.
B. “Dollar Fifty Dog Combo”
If you get to Costco, you’ve gone too far.
Farm Fun Friday—TRAIN
10 atlas stones
15 DB push press (35/25)
Keep chipping away! Sets get smaller. Try to go unbroken on the wall balls and 2 sets or less on the push ups. Rx+ Ring dips 🙂