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Week of 10/05/20

The cold weather cometh!

This week was the first taste of cold for the season. As the temperatures continue to drop keep in mind the outdoor spaces. We are fine having folks work outside for as long as you're comfortable being out there. Just please dress appropriately if you are going to be in an outdoor space.

An unfortunate effect of the quarantine has been an onset of depression due to being cooped up in the house and the inability for many of us to get back to the routine we were enjoying before mid-March. According to Harvard Medical School, one of the most effective ways to combat depression is through exercise. It is more important than ever to take care of ourselves to combat any illness that may come our way, so if you have a family member or friend who is struggling ... reach out to them to join you for a fitness class, or a run, or a bike ride, or even a regular walk. Every little bit helps!

Important Indoor Class Information
THINGS TO KEEP IN MIND BEFORE COMING TO THE GYM:
  • Please do not come in if you are sick, someone in your home is sick, or you are questioning your exposure to someone who is sick. Even if your sickness is mild, please stay home.
  • If you do test positive, please alert either Julie or Brian, so that we may take a look at who you have been in class with recently, and ask them to get tested. We will keep your name confidential.
  • Try to minimize moving between evening and morning classes to limit additional exposure in the community.
  • Please do not bring any unnecessary equipment or large gym bags. Take everything home with you, including water bottles, when you leave. If you normally bring a gym bag with you, please leave your bag in the car, and remove only what you need for the day.
  • Please bring your own chalk container. We will no longer be using a community chalk bucket. We are happy to hand out whatever chalk we have for your personal container.
  • THINGS TO KEEP IN MIND AT THE GYM:
  • Please wait outside if a current class is inside finishing up.
  • Your temp will be taken daily. Must be less then 100.4 degrees.
  • Hit the hand sanitizer.
  • A mask is required inside. No mask = no class.
  • Please bring a change of shoes. Change on the front benches. Leaves your outside shoes there. Head for your workout space.
  • Anything you bring in must be brought back out daily.
  • No children. No spectators.
  • ITEMS PROVIDED FOR YOU AT EACH CLASS:
  • Hand sanitizer
  • Disinfectant spray bottle
  • Gym towel to wipe down equipment and area
  • Bucket to keep everything in
  • Monday, October 5, 2020
    STRENGTH
    Thruster: 5×5 @ 90% of 5RM

    WOD
    “Helen”
    3RFT
    400m run
    21 kb swings (53/35)
    12 pull-ups

    Last tested on November 13, 2018.
    Tuesday, October 6, 2020
    SKILL
    1 mile run (test)

    Last tested on 07/21/20.

    WOD
    2RFT
    25 double unders (scale: 50 singles)
    12 deadlifts (75% of 1RM push press)
    5 knees-to-elbows
    25 double unders
    9 hang power cleans (75% of 1RM push press)
    5 knees-to-elbows
    25 double unders
    6 push jerks (75% of 1RM push press)
    5 knees-to-elbows
    Wednesday, October 7, 2020
    SKILL
    6-5-4-3-2 unbroken strict pull-ups (2 of 6)

    Each week for six weeks, we are going to mix in some pull-up work, like we did in the past with the goal to go unbroken. Aim to use the same modification for the whole series.

    WOD
    40/35 cal row
    20 handstand push-ups
    10 toes-to-bars
    5 power cleans (65% of 1RM power clean)
    30/25 cal row
    15 handstand push-ups
    10 toes-to-bars
    5 power cleans (65% of 1RM power clean)
    20/15 cal row
    10 handstand push-ups
    10 toes-to-bars
    5 power cleans (65% of 1RM power clean)
    Thursday, October 8, 2020
    STRENGTH
    Overhead Squat: 5×8 @ 55% of 1RM
    then
    Press: 5×5 @ 90% of 5RM
    Friday, October 9, 2020
    STRENGTH
    Push Press: 5×5 @ 90% of 5RM

    WOD
    10min AMRAP
    9 box jumps (24/20)
    7 burpees over parallette
    5 strict pull-ups
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    74-78 Elm Street, 3rd Floor, Morristown, NJ 07960

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