Wednesday, March 25, 2020

Hello All.

Reminder that tomorrow we have our Zoom Workouts happening at 9am and 5pm this Wednesday, Thursday, and Friday with a 10am Live Zoom Workout on Saturday.

https://zoom.us/j/158307785

We are also pleased to announce that on Monday of each week coach Mike Peterson will be conducting a Running Zoom Workout. He will be programming 3 running workouts each week for our members and during this session on Zoom he will introducing each workout, giving you tips on how to do each workout, and how to properly warmup and cool down for each workout. The exact time for this workout on Monday will be confirmed later this week.

We will also have Harrison McIver on once per week as well doing something similar, but related to injury reduction, rehab, and keeping your body safe during these at home workouts. This will most likely be on Wednesday each week at a time to be later confirmed.

Tomorrow we are going to be making our official release and announcement about our Make A WOD Contest. We are going to give you all the chance to add to our programming tracks next week. Over the next 5 days you will have the opportunity to submit an at home workout so get those thinking caps going. We will be selecting the top workouts in different categories and adding them to our workouts next week. Full details to be released online tomorrow.

Zoom Workouts - 9am & 5pm

Conditioning

‘Your Court’

(as in the ‘the ball is in YOUR COURT’, you get to choose how you deal with the stress of COVID-19)

5 Rounds

3 minute AMRAP - 1 minute Rest

4 Power Cleans

8 Reverse Lunges

12 Squats

* optional - wear a weighted backpack or weight vest

If you have a barbell do 4 regular power cleans, if you have two dumbbells or two kettlebells do hang power cleans from the knee. If you have one kettlebell or dumbbell do 4 per arm from the hang position. Use a plate if you need to so it it would be ground to shoulders. If you have none of those grab a back pack or bag for your cleans and then hold it for your lunges and squats.

Accessory Workouts

These can be done before your conditioning, after your conditioning, or at any point throughout the day. The whole workout is schedule so that is constantly varied from day to day and you have lots of options if you are feeling like some classic CrossFit, some cardio, some core, some strength work. And you can adjust the workouts with whatever gear you have.

Strength

‘Bare Complex’

5 Sets with the heaviest weight you can manage

3 times

Power Clean

Front Squat

Shoulder to Overhead

Back Squat

Shoulder to Overhead

For example if I have two dumbbells I would do my Hang power clean, right into a front squat, and then right into a shoulder to overhead, and then to another squat, before pressing overhead again. I would do that 2 more times through without dropping the weight and then rest as needed before doing it 4 times in total. Building grip strength and muscular endurance.

Core

‘Mango Core’

4 Rounds

10 Glute Bridges (slow and controlled)

15 Hollow Rocks (slow and controlled)

20 Object Russian Twists (slow and controlled)

Rest at least 1 minute after each round

- Team 782