01/05/17: Thursday Workouts, Yay!

Tonight’s Specialty Class @ 7:15pm will be focusing on rope climbs.  We will start with the basics of proper foot holds and aim to get as many of you up the rope as possible.  We’ll also be talking about efficient ways to descend the rope.  Come stop by and get on a rope!  It is recommended that you wear some form of protection for your shin/calf due to contact with the rope.  A neoprene calf sleeve will do the trick.  You can find this ONE in most sporting goods stores.

Announcements:

  • CONGRATULATIONS – to Mike V. and Mike A. for winning the December Holiday Nutrition Challenge.  The M&M boys not only took the weight loss category with Mike V. losing over 6% bodyweight and Mike A. losing just over 3% bodyweight, but they also had a near perfect compliance score of 397 out of a possible 400.  We had 28 people finish the challenge, which proves that partnering up always makes for a more successful challenge.  Honorable mentions are Navin K. and Taia H. who lost 4% and 5% respectively.  Kristin S. and Monica M. lost 4.4% and 4% respectively rounding out the top three.  We knew that doing a challenge during the Holidays would be a daunting feat, but we know that after talking to all of you, you are coming into the New Year in a much better situation than had we not had the challenge.  No need for crazy resolutions!  Great job to everyone who completed the challenge.  We are super proud of you.  Next challenge will be in February.  Who’s in?
  • EMAIL – Please make sure you check your inboxes for a clarification email regarding the upcoming pricing and membership changes happening February 1.  Look in your spam folders.  Please email [email protected] with any questions.
  • GRAVITY VAULT – SATURDAY FEB 4 6-7:30PM – The sign up for this fun rock climbing event is on the white board at the gym.  The cost is $24 per person and $4 to rent shoes.  We plan to head over to Twin Elephant Brewery after for a few adult beverages.  Hope to see many of you there.  There is a 30 person cap, so sign up quick!

Today’s Workout:

  • Strength – EMOM10 – (Done in teams of 2 – Share a bar and rings)
    • 1st min – 5-10 Strict Pull Ups – If using bands, use a band that would be a challenge to get more than 5-7 reps unbroken
    • 2nd min – 5-10 Strict Ring Dips – Same desired difficulty at pull ups if using a band.
  • Conditioning – 3 Rounds – Rest 1 min after each round (Groups of 5)
    • :45 Max Cal Bike
    • :15  Rest
    • :45 Max Cal Row
    • :15 Rest
    • In :45 complete a 100ft sled push (Sx = Unloaded / Rx = +45)
    • :15 Rest
    • :45 Max Russian KB Swings (Sx = 35#/26# – Rx = 53#/35#)
    • :15 Rest
    • :45 Max V-Ups
    • :15 Rest
    • Rest an additional minute after your :15 rest after your 5th station
  • Finisher – 5 Sets – 10 DB Bent Over Rows / 10 DB Strict Press
AJ showing off some good extension.
AJ showing off some good extension.

1 thought on “01/05/17: Thursday Workouts, Yay!”