Wednesday, April 1, 2020

G’day.

We are on to April.

Few updates and announcements.

Make sure you get on to SugarWOD to track your scores, but mostly to chirp and fist pump those gym friends we all know you miss so dearly.

Tomorrow we have a teens sport specific class at 1pm for anyone interested in checking this out, here is the link for the class at 1pm on Wednesday.

https://zoom.us/j/165845121

We also have class at 12 and 5pm as per usual. Same link.

At 10am tomorrow we are going to be having a goal setting/routine setting session and we will get into the new app created to check in each week to see how you are doing with your sleep/training/nutrition. Link for this session is here:

https://zoom.us/j/163042526

Remember we have posted 3 running workouts up for this week and each week we will post 3 more workouts up. These are not to be done all in one day, but to be done when you find time or when you want to add them to your training. For example you could do the stride workout tomorrow, the Fartlek training Friday, and then the long run on Sunday for active recovery.

10am - Goal Setting/Routine Setting Session

(Harrison will start next week)

CrossFit Zoom Workout - 12pm/5pm

This is Jordan McLeod’s submission for Make-A-WOD

“Legs-4-Days”

5 Rounds

5 Strict HSPU or 5 Weighted Pushups or 7 Perfect Pushups

10 Burpees

15 KB/DB/Odd Object Deadlifts

20 Weighted Reverse Lunges

30 Mountain Climbers (15 per leg)

Have the option to wear a back pack/weight vest for the workout

Jordan also had a running piece built in there once this classic conditioning was finished, but we will get you to complete one of the running pieces from the running workouts already programmed.

Accessory Work

Core

4 Rounds

30 second Hollow Hold

60 second Plank

30 second Side Plank

30 second Side Plank

30 second Hollow Hold

3 minutes in total here. Rest as long as needed between rounds.

- Team 782