Thursday, April 9, 2020

G’day!

Reminder that on Thursday we have our yoga class at 10am with Charles Sanderson.

The Zoom link is on his YogaGrove Facebook page.

We also have our usual classes at 12pm and 5pm.

Thursdays would be a great chance to get a run in for one piece of your workouts. As you build up your running start out slow and steady and build your distance and intensity steady over the next few weeks.

We have had some wonderful people bring in gear they were not using consistently and wanted other people to have the chance to grab some gear for their use if they do not have any currently. If you have any gear and want to give it back to the gym for other people to loan out we will be taking back gear on Saturday and redistributing it out.

Saturday from 11 until 12 I will be taking gear back in and then from 12 until 2 we will giving gear back out. We still have limited supply so please only message us if you absolutely need gear. Send me a text on Saturday morning with your name and what gear you would be looking to at 902 394 0933. We have a few boxes, some benches, some light dumbbells, a couple of plates and barbells ,and some rings.

Also Saturday night we will be hosting our 3rd social and be hosting the 1st annual 782 Adult Spelling Bee.

Zoom Live Workouts - 12pm/5pm

https://unitedinmovement.org/workouts/

9 minute AMRAP

30-20-10

Alternating DB/KB/etc. Hang Clean & Jerks

Butterfly Situps

directly into

30-20-10

Alternating DB/KB/etc. Hang Snatch

Butterfly Situps

Full movement standards are up online if you are registered to compete!

Accessory Core & Grip Strength

3 Rounds

60 seconds on - 30 seconds off

Plate Grip Hold (wrap a towel in your hand to make it harder)

Super(wo)man Hold

Hollow Hold

Wall Sit Hold

Accessory Running Workouts

Accessory Running Workouts

1. Hill repeats

Similar to last week’s stride workout.  This effort consists of short repeats up a hill with a jog down.  Make sure you’re warmed up before you go at this one. Ideally, the hill should take 45-90 seconds to run up.  We will often do this one on the hill on the trail behind the UPEI track or on Commonwealth Drive leading up to West Royalty School, but any reasonable hill will do.  You can also do this one quite easily on a treadmill. Focusing on form, run up the hill around 5km race pace then jog down, catch your breath and grit your teeth, then back up.  Aim for 6-10 climbs. A couple tips for running up hills: try to stay as light on your feet as you can. Keep your footstrike light and quick. And shorten your stride drastically – even cut it in half if you can.

2. Another Fartlek type run

This time let us go 3 minutes off, 2 minutes on at 10km race pace.  Make sure you warm up and cool down. This is another one where you’ll find yourself getting a little quicker each time you go fast, and probably on the parts where you go slowly too.  Aim for 20 – 45 minutes.

3. Long run

The general rule of thumb is to increase your mileage by 10% each week.  So figure out how much you ran last week, then calculate how far your long run needs to be to increase your mileage for the week accordingly.  If you missed a run or two, then just put on a good podcast and get out there for 30-60 minutes.

- Team 782