CONDITIONING for Thursday 11/26/2020
Join on Zoom for a bodyweight workout at 8am
Then again at 9am for a weighted LAST-ZOOMER-STANDING workout at 9am, where we’ll continue the workouts until there’s no one left!
(Trying to jack that hunger up if that’s your thing.)
Otherwise we’ll have a Stretch video premiere today, a CompEx workout Friday morning on Zoom, a HIIT workout premiering on Saturday, and finally a yoga zoom workout on Sunday morning.
READ: Thousands of Local Gyms Urge Congress to Include Direct Support for Fitness Industry in Any Post-Election Relief Package – PR Newswire
WATCH:
When MMA athlete BJ Penn needed to up his conditioning for his fights he turned to CrossFit. Even though the coaching staff had never participated in the sport, they need what the demands of the sport were and created a format accordingly. They asked themselves rather than some footwork and feints what would it be like to actually work for the entirety of the 5:00-round?
After combining 5 different exercise stations and demanding maximum repetition throughout the CrossFit staff put BJ through the workout. At the end of it all they asked him how it felt. He said it was “like a fight gone bad“, and that’s where this staple workout protocol came from.
CONDITIONING for Wednesday 11/25/2020
LIMITED EQUIPMENT
3 rounds for max total reps:
1:00 thruster
1:00 burpee
1:00 push press
1:00 box jumps
1:00 SDHP
1:00 rest
FULLY EQUIPPED
3 rounds for max total reps:
1:00 thruster, 20/15/15kg
1:00 SDHP, 35/25/15kg
1:00 box jumps, 24/20/16″
1:00 push press, 35/25/15kg
1:00 row
1:00 rest
NO EQUIPMENT
3 rounds for max total reps:
1:00 jumping squat
1:00 burpee
1:00 hand-release pushups
1:00 tuck jumps
1:00 prone snow angels
1:00 rest
Move through each 1:00 station accumulating as many repetitions as possible, resting when necessary. Score = total reps completed through 3 rounds. Modify equipment and movement as needed.
Post score to comments!
READ: Loneliness and Hunger Light Up Brain Activitiy in Similar Ways – Inverse
CONDITIONING for Tuesday 11/24/2020
10 (kettlebell) swings every minute on the minute for 10:00, then
AMERICANO
for total reps
2:00 max pushups
1:00 rest
2:00 max situps
1:00 rest
2:00 max air squats
1:00 rest
Repeat for total of two or three rounds. If you have some sort of loading feel free to use that for the squats and situps as well. Go FULL EFFORT for each two minute effort- don’t hold back or game the workout. Post results to comments.
READ: Secrets of the MIT Poker Course – Mental Floss
LISTEN:
CONDITIONING for Monday 11/23/2020
GANON
AMRAP in 15:00
12 one-arm deadlift
9 one-arm hang power clean
6 one-arm shoulder-to-overhead
Alternate sides each round. This is basically a one-armed DT for 15:00, rather than with a heavy barbell. Since we can’t control what the loading is, the As Many Reps As Possible format works best to challenge everyone accordingly. Focus on the proper technique for each, staying as square as possible to not fire off the back during the deadlifts and cleans, and to ensure good shoulder mechanics in the s2o. If you can get through a set unbroken, do so, and take your breaks during the switching of sides.
Post score to comments.
Rent a rower or a squat stand for $60. Email us to reserve yours today
YOGA for Sunday 11/22/2020
Catch it on Zoom at 10am! RSVP on PushPress
READ: Dr. Justin Tausig – Finding Productivity in Chaos – HUMBLED
Podcast description:
We are getting conflicting messages regarding productivity in this time of chaos. Some are telling us to learn new skills, master sourdough making, and take online courses. Others are encouraging us to take it easy, watch a movie, do less. For athletes, who were mentally prepared to be working hard and staying focused before competitive seasons and training plans were derailed, the path forward is uncertain. Dr. Justin Tausig, a former pro fencer turned sports and performance psychologist, is encouraging athletes to stay productive during this crisis. Focus on what you can do, rather than what you can’t, and do at least one productive thing a day.
CONDITIONING for Saturday 11/21/2020
HIIT with Team Mots premieres at 10am!
READ: Seahawks Defense Comes Up Huge in 28-21 Win Over Cardinals – FieldGulls
CONDITIONING for Champagne Friday 11/20/2020
EXPELLIARMUS
10 rounds for time:
8 goblet squats
8 handstand/hand-release pushups
Do whichever version of the push you have. If you have any handstand pushups, try to do the first handful of reps (no more than three attempts) each round before turning them into hand-release. If you don’t have any HSPU then do T-pushups. Eight reps per movement shouldn’t be too hard, but localized fatigue in the shoulders and legs will occur so rest to recharge before going again.
25:00 time cap. Post times to comments.
It’s Friday- hit the work day hard, hit your workout harder, then hit that relaxation for the weekend the hardest.
READ: Urge Congress to Include Help For Gyms in the COVID-19 Relief Plan – Community Gyms Coalition
It’s so important that we support all our favorite small and local businesses so we can all get through the winter together. Spend early if you can so they can pay their employees and their bills. We can’t thank you enough for your support through the years and plan to be here as long as we can- as we all know working on our fitness and health isn’t something that’s as easy or doable without a community.
The link above takes you do a fill form to email your officials to help the national fitness communities that are so important to so many of us.
