Hi Friends,

Next week, starting Wednesday, we will be on holiday open-gym schedule. Get your friends together — or come alone! — and come as often as you like during Open Gym schedule. See the hours below.

And HERE is the link to all the Holiday Photo Booth photos.

Friday’s Workout
Practice

A) Movement Priority: Bench Press
5 – 5 – 5 – 5 – 5
Superset
DB Row 5×10

B) 3 Rounds on the 4:00
20/15 Cal AB
15 Strict Chin Ups
10 Push Press (135/95)

Monday’s Workout
Competition

12 Days of Xmas-

1 Deadlift
2 Hang Power Cleans
3 Front Squats
4 Strict Press
5 Back Squats
6 Shoulder to Overhead
7 KB Swings
8 KB RVs Lunges
9 KB Goblet Squats
10 Hang Power snatch
11 OH Squats
12 Double Unders

It’s a great day, week or month when you can make it to class and have a nice organized and well thoughtout workout planned for you. But lets be real, that takes planning and organization for all that to happen. And sometimes, the stars just don’t align and you find yourself at the end of the day and no workout has been done. Now what? It all depends on what your goals are and why you wanted to show up.  Lets play with a few different scenarios:

Scenerio 1:

Your goal: Consistenly Workout out 3 x week for 3 months. 

So, you missed class.  And that doesn’t mean you can’t workout. There are a ton of easy at home workouts. Go for a 10min or 30min jog. Or do a mix of body weight movements amrap or emom style. Or find a hill and run or walk up and down it multiple times. 

Scenerio 2:

Your goal: Increase your level of fitness so you can run a mile under 10min by end of Dec.

So, you missed class. And that doesn’t mean you can’t workout and continue to increase your level of fitness. There are a ton of easy at home workouts. Go for a quick jog, run some intervals. Do a mix of bodyweight movements like an amrap 10 or emom 10 with burpees. All of this work will contribute to you running faster when done with intention.

Scenerio 3: 

Your goal: Weight loss (10 pounds)

So, you missed class. Well, exercise truly isn’t the best tool for weight loss. Eating balanced and healthy IS. So, go for a walk or run (you will feel better and make better choices). And more importably, be mindful of what you are eating. Are you eating lean protein? Adding in lots of colorful vegetables and watching your portion size? The nutrition choices play a large part in what happens on your weigh loss journey. Also make sure you are getting in plenty of water and adequate sleep. If your body is too stressed (lack of sleep or overly stressed by work or other stressors) is doesn’t like to release body fat. 

We miss you in class, but that doesn’t mean you can’t workout and make healthy choices. 

Remember that this holiday season.

12/13/18 THURSDAY
Special Breath Class @ 7:30pm
A Fundraiser for: Set Her Free

This Thursday we have a special fundraiser to supper the organization: Set Her Free which supports underpriveldged women in Uganda. Coach PJ Nestler will be coaching breath class at 7:30pm. This will be replacing our regular mobility class. Any donation is welcome and click this link for more info. or to donate if you cannot make the class and want to support.

Wednesday’s Workout
Competition

A) OH Shoulder mobility Test/retest 

B) Nancy’s Drunk Uncle

FT
400m Run
15 OH Squats (95/65)
200m Run
5 OH Squats
400m Run
15 OH Squats
200m Run
5 OH Squats
400m Run
15 OH Squats + 10 Burpees “OTB”

Thursday’s Workout
Practice

A) Hypoxic Breathwork on Erg
3-4 Rounds of
:25 :5 Intervals (Nasal / Breath hold)
:50 :10 Intervals

B) EMOM 10
3-5 Sumo Deadlift 

C) AMRAP 15
6 Get-ups
32′ Loaded Balance Beam Walks
8 Single-leg RDLs
:30 Bar Hang 

You may have recently noticed the coaches using different headers when defining the programing: “Movement and Working Capacity”.

Just in case there is any confusion, the best and most simple way to define the two terms are through the coach’s eye: 

Movement

Assessing movement starts with Posture & Stance.  Depending on the exercise, how well can the student position their body and initiate bracing or readiness.  Next is Joint Alignment & Sequencing,  can the various joints move with integrity/tracking through a an established archetype of movement and in the proper order.  Then, how far or to what functional Rang of Motion can the student perform the task, without compromising the first two principles.

On practice days, you have the opportunity to prioritize movement capacity.  Owning your movement is the very foundation of efficiency and optimal performance.

Working 

Humans have evolved and by many degrees, survived the day by getting work done.  Now, modern society has eliminated many of the tasks our ancestors did on daily basis.  Most of us use our leisure time to “workout”, to reclaim our working capacities.   

But we also know that while we are improving our strength and conditioning, there’s always a cost.  That’s why movement is key to supporting and sustaining work. 

I was once told by an exercise physiologist that… “if a human ate and drank enough, they could run until they died, if the goal was survival.” 

Well, that’s a head scratcher?! 

I’m glad that for a lot of us, life is not that desperate and I would too hope the goal of getting work done was so you can live for another day! 

WEDNESDAY – PRACTICE

A) Movement Capacity 6 Rounds for Quality(as a superset):

6-10 Ring Push-ups

6-8 Cossack Squats (on each side, alternate rounds)

(about 20 minutes)

B) FQT: 30-20-10 reps of: Curtsey Box Step-ups (12/8)

Russian Trombone Russian KB Swings

(12-minute cap)

THURSDAY – PRACTICE

A) Movement Capacity:

6 Rounds :30:30 Candle Stick Levers Arch/Hollow (alternating rounds)

B) AMRAP 15 6 Pull Ups 7 Candle Stick 2 Stands with Pistol Option 150m Row