Saturday, June 25th 2016

REMINDER: BOD POD ON MONDAY!

If you signed up for the Bod Pod remember that it is THIS MONDAY!  Here’s what you need to know going into it…

How long does an assessment take? You will be sitting inside the BOD POD cabin for about 3 minutes. However, during that time, the door will be opened and closed between two 50-second trials. Total time including goal setting and reviewing the results is approximately 10 to 15 minutes. What should I expect? Simply sit comfortably and quietly (no laughing or talking), relax and breathe normally and the BOD POD does the rest. Sounds relating to the valves opening and closing may be heard, but most people are unaware of the slight pressure changes that take place. You may notice a feeling similar to being in an elevator or the initial take-off in an airplane. Click here to watch a video. How accurate is it? The BOD POD which uses air displacement technology is considered to be the gold standard of body composition measurement. It is as accurate as hydrostatic (underwater) weighing, but quicker and easier to perform. The range of error for this test is ± 1 to 2.7%.  In order to have the best possible results, follow these simple instructions:

• No food, drink or exercise at least 3 hours prior to testing.
• Use the restroom before testing, if necessary.
• Don’t apply any lotions or skin creams prior to your test.
• Remove glasses and jewelry (if possible).
• Wear minimal, form-fitting clothing.
  • Men: Thin fabric shorts, lycra/spandex-type swimsuit or single-layer compression bike-style shorts (no padding
  • Women: Lycra/spandex-type swimsuit or bike-style shorts and sports bra (no wire or padding)
• Because of the sensitivity of the equipment, schedule subsequent visits under the same conditions (time of day, hydration levels, amount of facial and body hair, same day of cycle (women), etc.).
• A swim cap will be provided to compress any air pockets within the hair.

STRENGTH WOD

Split Jerk

5/4/3/2/2/2

WOD

10 Shoulder to Overhead

200 M Run

15 S2O

400 M Run

20 S2O

600 M Run

25 S2O

800 M Run

Fitness: 95/65

RX: 115/75

RX+: 135/95

For those of you not familiar with the longer running routes, here is a map:

Nathan looking picture perfect on his KB Swings…

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