Fresh off of joining the 1750 WOD club!
CONDITIONING for Wednesday 3/24/2021
CONFRINGO
tabata squats
tabata dips
tabata v-ups
tabata pushups
tabata burpees
Rest 1:00 between exercises. Remember: the original intention for tabata intervals is to go full effort each time you’re supposed to work, not a strategy in hitting a specific number. Especially when these exercises are all bodyweight.
Post results to your journal and/or comments!
READ: Is the Pandemic Breaking Our Backs? – The New Yorker
WATCH:
Lots of burpee box jumps over this past week. Did you feel prepared for them?
IN-GYM WORKOUT for Tuesday 3/23/2021
AMRAP in 15 minutes:
55 deadlifts, 50/75/110kg
55 calorie row
55 HSPU/Z-press
WATCH:
Our #1 use for foam rollers is breaking up the tissues in the upper back. An area that doesn’t get a much play and movement due to our ungodly amount of time in front of screens.
CONDITIONING for Monday 3/22/2021
Last week of our Test/Retest cycle! That includes our online conditioning pieces like this one:
BLITZEN
AMRAP in 8:00
8 snatches
16 situps
24 pogo hops
Rest 2:00 then
AMRAP in 5:00
hand-release pushup
bottom-only burpee
burpee
Post score to comments/your journal!
READ: Run in Solidarity with the AAPI Community – Runner’s World
WATCH:
YOGA at 10am on Zoom with IVAN.MVMT. Please RSVP via PushPress for meeting info!
Otherwise you might be needing something to recover from #21point2 aka #17point1
IN-GYM WORKOUT for Saturday 3/20/2021
#21point2 aka #17point1
for time (20:00 cap)
10 dumbbell snatches, 15 burpee box jump overs
20 dumbbell snatches, 15 burpee box jump overs
30 dumbbell snatches, 15 burpee box jump overs
40 dumbbell snatches, 15 burpee box jump overs
50 dumbbell snatches, 15 burpee box jump overs
Post results to whiteboard!
HIIT for Saturday 3/20/2021
Premieres at 10am!
CONDITIONING for Friday 3/19/2021
“BALDER”
:90 of work followed by :30 of rest, repeated for 30:00
a. run / row / jump rope / jumping jacks / bike / etc
b. situp + 4 russian twists
c. clean + 2 lunges
d. pogo burpees
e. shoulder taps
We’ll take you through a warmup, skills, a workout (with clock on screen), and a cool down stretch.
Post total score to comments!
READ: Curbing Anti-Asian and Pacific Island Hate, with Cynthia Choi – Lemonada
WATCH:
IN-GYM WORKOUT for Thursday 3/18/2021
Early: row! Then another 4 minutes with coach at 24, 28, 32, and 36 s/m
27 squats, 27 pushups, 27 kb deadlifts then on trainer’s count do 10 of each: toe touches, boot strappers, inch-worms + down dog, T-pushups
“KRONOS”
1:00 Green light, 1:00 Red light complete:
100 burpee box jump overs
– Do as many burpee box jumps over as possible in 60 seconds, then you must rest for 60 seconds. Repeat until 100 reps are complete.
– Boxes at 12/20/28″
– Post time to whiteboard/journal/comments!
+ + +
Tony, a Chinese-American, and myself, a Filipino-American have been in this fitness space for over a decade. We’ve had so many great people in our gym and have met so many fantastic friends along the way.
2008 at FCF 1.0 on Lake City Way (this is entire “gym”)
We’re in a very difficult time at the moment, along with all the other AAPI and BIPOC family and friends who are, and have been suffering. Targeted for hate crimes and worse.
There’s no need to check-in with us. Check in with your own friends and family and talk about the recent events, and specifically the tragedy in Atlanta. If you’re not sure yourself, do some research. Discuss amongst yourselves how you can be better allies and friends.
We all wanted to do better after George Floyd. What will you do for
Delaina Ashley Yaun
Paul Andre Michels
Xiaojie Tan
Daoyou Feng
Julie Park
Hyeon Jeong Park
and the two other names that have yet to be released?
Let’s do our best to educate each other. To keep each other safe and healthy.
READ: A White Man’s Bad Day – The Audacity
WATCH:
