Sun salutations on a Sunday
Our NEW SCHEDULE begins tomorrow! RSVP via PushPress up to 48 hours prior to the class.
YOGA for Sunday 4/4/2021
Please RSVP via PushPress for all the Zoom meeting info!
CONDITIONING for Sunday 4/4/2021
Today you have an opportunity to test a heavy overhead -OR- front squat, depending on your abilities.
IN-GYM WORKOUT for Saturday 4/3/2021
Warmup
EMOM x 15
8-12 calorie row
5-8 dips (or bar muscle-up into dips)
8-12 kettlebell swings, any style
5-8 wall walks
8-12 pogo burpees
Workout
AMRAP in 20:00
4 (strict) pullups
8 elevated-feet pushups, 12/20/24″
12 med ball cleans, 10/20/30lbs
Rest 2 minutes then take 8 minutes to establish a heavy 3RM OHS/FS
Post workout score to whiteboard. Lifting numbers go into your journals!
High Intensity Interval Training for Saturday 4/3/2021
HIIT will be moving to Sundays beginning next week (4/11)
Gymnastics-style planks (aka high plank) in our facility mean that your elbows and knees are fully-locked out, the glutes are squeezed hard, and the shoulders are protracted.
Practicing this in isolation can transfer that skill over to all of our main barbell movements, pullups, handstands, and more.
CONDITIONING for Friday 4/2/2021
THE WINGMAN
Grab a bumper plate and it must stay on your person the entire time.
2 rounds for time:
20 devil’s press
30 pushups
40 situps
50 walking lunges
Start and end with a 470m waiter’s walk (that’s around the block for us)
READ: From ‘Justice League’ to ‘Star Wars,’ Studios Reckon with Toxic Fandom – The Hollywood Reporter
WATCH:
Who’s else loves Bell Ball?
The excitement/dread comes from a non-fixed target potentially swinging and moving around- no ringing, no rep!
IN-GYM WORKOUT for Thursday 4/1/2021
a. Preparation
EMOM x 15
8-12 calorie row
5-8 dips (or bar muscle-up into dips)
8-12 kettlebell swings, any style
5-8 wall walks
8-12 pogo burpees
The goal is move well through these to prep joints and movement patterns. We’re also testing basic “easy capacity” as we’re not looking to sprint or push them to their limits yet, but it should provide a nice challenge. Customize the movements and weight suggestions to have everyone feel level.
b. Metcon
for time:
60 double unders
60 DB deadlifts
60 double unders
60 DB box step-overs
60 double unders
60 burpees
60 double unders
60 calories
35:00 time limit. Rx would be 2×20/35/50+lbs DBs. How will you manage breaking down 60 reps multiple times? Post results to comments/whiteboard/your journal.
READ: When Men Started Obsessing Over Six-Packs – The Conversation
WATCH:
Were you able to cycle your shoulder-to-overhead better with yesterday’s sprint sets?
CONDITIONING for Wednesday 3/31/2021
ODIN
AMRAP in 25:00
12 devil’s presses
24 dumbbell step-ups
12 pogo burpees
Suggested Rx: 2×50/35/20lbs dumbbells, 20″ box. Modify to alternating sides if you only have a single dumbbell or kettlebell, front lunges instead of step-ups if you don’t have access to a large step. Post results to comments/your journal!
READ: Going Barefoot is Good For the Sole – Scientific American
WATCH:
Congrats to Aimee for hitting the 1750 level of WODclub!
Every single workout written in her journal, too!
IN-GYM WORKOUT for Tuesday 3/30/2021
WARMUP
EMOM x 15
8-12 calorie row
5-8 dips (or bar muscle-up into your straight-bar dips)
8-12 kettlebell swings, any style
5-8 wall walks
8-12 pogo burpees
Adjust your numbers as needed and make sure you get some rest before rotating.
METCON
10 rounds for time:
10/15/20 calorie sprint
1:00 rest
7 power jerks, 35/55/75kg
1:00 rest
Today’s workout should allow you the opportunity for FULL-OUT SPRINTS each time. The first element would be on a machine like the rower or an air bike (I’d prefer the bike, but we only have three available) where you can go full send without worrying about technique. The second element requires strength and coordination with a barbell (or dumbbells), which should also be heavy but doable. You’d be reaching to finish the set without breaking. With all of the rests programmed in here this should take about 30 minutes.
Post the time for each round to your journal. Fastest time to the whiteboard!
READ: Why the Amazon Union Vote is Bigger Than Amazon – The Verge
WATCH:
Anyone else miss the burpee complex?
CONDITIONING for Monday 3/29/2021
JITTERS
AMRAP in 20:00
14 hang med ball cleans
14 plank drags
14 toe taps
14 russian twists
Try to maintain the same time for each round and have a pace that’s “reaching”. If you don’t have a medicine ball, use something that’s weighted like a backpack
READ: CrossFit Echo Park’s Shoe Donation Program for the Homeless Expands to Two More Gyms – Morning Chalk Up
WATCH:
