Monday
Indoor cycle class meets again tonight at 7pm! Woohoooo!!!
5 RFT
400m Run
30 DU
Pullups (use FPP)
30 min Cutoff
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Modified
5 RFT
200m Run
90 Singles
Ring Rows (use FPP)
30 min Cutoff
Friday
If you need to make up your final assessment from Monday, your last chance is Saturday at 8:30am!
5 Rounds
FPP
5 HSPU
5/5 Pistols
Then, 6 min AMRAP
10-20-30-40…
DU
Air Squat
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Modified
5 Rounds
FPP
5 Double KB Press or 15-30 sec Handstand hold
5/5 Step Ups
Then, 6 min AMRAP
30-60-90-120… Singles
10-20-30-40… Air Squats
Wednesday
FPP
*2 mile run
30 min cutoff
*You can split this workout up any way you want! You must complete your 5 sets of pull-ups for the FPP and a total of 2 miles, in any order or number of intervals. For example, you can do 4 sets of 800m runs with pull-ups between each set. You can do a 1 mile run twice, with a longer rest in between, in which you get in a few sets of pullups and some rolling. You can start with a 1 mile run, then do an 800 followed by 2 400s, or you can finish your 5 sets of pullups and then go for the 2 miles all at once. You get the idea! Keep in mind that the cutoff is 30 mins, so you can’t rest too long between your intervals! All 5 sets of FPP don’t have to be done during the 30 min cutoff… in fact, I'd strongly encourage you to get in a few sets during the warmup before the clock even starts.
If you skipped class on Saturday, you missed a pretty delicious breakfast!
Monday
Final Assessment! As always, go all out and give this your best effort. The purpose of these assessments is for you to gauge your progress, not to compare your results to everyone else's!
In 2 min
100m Sprint
ME Burpees
-Rest 1 min-
In 2 min
100m Sprint
ME Wall Balls (20/16#)
-Rest 5 min-
800m Run for time
Scoring= For every rep of burpees and wall balls, subtract 1 second from run time.
Friday
Start your Halloween off with us at 8:30am tomorrow! We'll start with a moderate workout (just a little something to get the blood flowing- we have final assessments on Monday!), then coffee and some serious head-to- toe mobility work, AND you'll get some Halloween treats! Samples of the Steve's Paleo Bars and Paleo Treats will go quite nicely with your coffee :).
FPP during warmup/stretching
Tabata intervals, rotating every interval. 4 Rounds
1. Ball Slams
2. Burpees
3. Broad Jumps
4. KBS
5. Ball Slams
6. Burpees
7. Broad Jumps
8. KBS
Rest 2 min
Wednesday
Before starting the warmup, you are going to spend 10 minutes rolling out. Not just aimless rolling (which really does nothing), but rolling with purpose and intent! It takes at least 2 minutes to affect a change in the soft tissues, so your goal is to find any trigger points or areas with poor range of motion, and work them (slowly mashing, and working back and forth, up and down) for a solid 2 minutes before moving on. Since the workout today is all about running, focus on your hips, glutes, hamstrings, calves and feet. You won't have time to spend 2 minutes on each area, so pick the spots where you need it most, dig in, and BREATHE. At the end of the 2 minute mark, you should feel some sort of change in the tissue you're working.
Workout
5 x 400m Run
Rest 1:1
These runs are all out efforts! You should be attempting to achieve your best 400m run time on each interval. Be sure to keep moving during the rest periods... WALK! Do not sit or lay flat on your back as soon as you run through the door! Keep moving, breathing and shaking it out.
Breakfast is served!
Just in time for Halloween, we now have Steve's PaleoBars and PaleoKrunch Bars, and Paleo Treats at the gym! The PaleoBars are a protein bar, and the Krunch bars are more like a granola bar. The Paleo Treats are in the fridge, and they make a fantastic occasional treat... think brownies, chocolate/ almond butter, coconut and chocolate, and the list goes on. Don't be tempted to go off the real food challenge by your kids' Halloween candy! These will cure your sweet tooth and are totally guilt free ;) We have lots of flavors, so try them out and let me know which your favorites are so I can keep them in stock for you! You can pay for these on your account, and at the end of every month, the tab you have accumulated will just be added to your membership payment for the following month. If you prefer, you can always pay cash, check or credit card as well.
We also have some heavy cream from local Flowing Hills Creamery for you to try in your coffee, as well as some vanilla stevia drops. Time to ditch those fake creamers, folks!
Monday
5 Rounds
Pullups (FPP)
1 min Jumprope
Bear crawl 1 length of gym
Then, Death by...
1+1 Pushup
2+2Air Squats
Friday
5 Rounds
Pull-ups (FPP)
2 Wall Walk
6/6 Weighted Step-ups
Then
800m Run for Time
Wednesday
For Time
100m Run
20 Box Jumps
30 Ring (or bet. box) Dips
400m Run
50 Air Squats
60 sec Hollow Body Hold
(accumulated)
70 DU
800m Run
Indoor cycling classes will start on Monday, November 2 at 7pm! I am really excited to get this going... this is a high energy class with a really fun atmosphere. Get ready to BURN! Bring your bike, a water bottle, and a towel. Any bike with a quick release rear wheel will work on our stationary trainers. We have limited space in these classes, so you must sign up in advance! We'll have 7 trainers available for use, and we have more room for those cyclists who will be bringing their own trainers, as well. Drop-in for non-members is $15, and there will be a discounted rate for those who bring their own trainers.
This is what a quick release rear wheel looks like. See that lever his thumb is on? That's what you need to look for!
Monday
2 Rounds, for max reps
In 4 mins
400m Run
Max HRPU
Rest 1 min
In 3 mins
60 DU
Max Situps
Rest 1 min
In 2 min
25 Wall Balls
Max Burpees
Rest 2 min