Week of 10/05/20

Posted on 4 Oct at 8:02 pm

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