Tuesday, October 27th 2015
ANOTHER 4:30 CLASS ADDED TUESDAYS!
Tuesday marks the return of another 4:30 PM class. Due to the growth of the gym and popularity of the class we decided to add it back to the schedule as an ‘official’ class. Keep in mind, however, that you are still MORE than welcome to come and work out on your own like a regular “open gym” hour. Hoping to see lots of you there!
We start off today with a skill section incorporating variety of important movements. We don’t program these things for the heck of it, rather, for the contribution it brings to your development as an athlete. I’s, Y’s, and T’s are key for developing the little muscles of the shoulder that keep your shoulder healthy. Bird dogs and hollow holds to supermans teach us how to maintain core stability while our limbs are in motion. These skill is crucial to everything we do as humans. Treat this section with the same focus you do the “Workout”.
STRENGTH WOD
WOD
Monday, October 26th 2015
ANOTHER 4:30 CLASS ADDED TUESDAYS!
We’ve decided to add yet another 4:30 class to the schedule on TUESDAYS. We’ve been seeing many more people getting in early to do the WODs during Open Gym and it only seemed fitting to add another official 4:30 class to the current schedule (adding to the current Monday/Friday 4:30 classes). Some informal polling and the fact that Tuesdays are our second most attended days led us to this decision so we hope it works for many of you.
STRENGTH WOD
WOD
Sunday, October 25th, 2015
OPEN GYM 9a-NOON
Saturday, October 24th 2015
WE LOVE A GOOD EMOM!
Today you’ll see we’ve programmed something a little different. We have a longer EMOM with Rowing and Snatches, but the goal is similar to our singular movement/shorter EMOMs. For those who might not know much about EMOMs, here’s why we love them…
What is it? EMOM (which stands for every minute on the minute) is a type of interval workout where you perform a specific task at the start of every minute for a set amount of time. What are the benefits? -Pacing: EMOMs remove much of the thinking from a workout; the clock decides when you’ll be working and when you’ll be resting. Every minute you’ll also be able to see if you’ve done the prescribed work in a faster or slower pace. If you take 20 seconds to perform the lifts the first minute and 30 seconds the second minute, you are likely taking more time between reps or are showing fatigue. And for the row, if you accumulate fewer meters per :30 seconds you can tell that you’ve fallen off pace. This isn’t a BAD thing, but rather a great awareness tool. -Versatility: EMOMs can be programmed to train anything: power, the aerobic or anaerobic systems, mechanics or skills. -Rest Periods: Well-programmed EMOMs should have built in rest periods. Unlike a normal WOD, these rest periods allow you to analyze your performance after each minute. How did you feel? How was your technique? Did your pace slow significantly? What could you do better?
STRENGTH WOD
WOD
