Week of 11/16/20

Posted on 15 Nov 2020

It has been awhile since our last snatch cycle. And by "awhile" I mean we haven't completed our snatch strength cycle since late September of 2019. If you're new to our community, this cycle of snatches will be a fair amount of technique build. We will also be working on our bench press for percentages and testing our 1RM hang power clean. So, it will be a well-rounded cycle! Looking forward to getting it started.

A show of hands ... who sleeps naked? Weird question? Maybe. Maybe not. This article from IFL Science (coupled with the Discovery News Youtube video that is embedded) digs into the subject, and discusses the benefits of it. And there are many. No clothes means an overall cooler body temperature, and being cooler has been proven to help many fall asleep easier, and to stay in a deeper sleep longer. In studies done, the warmer the subject was the more disturbed the brain was during sleep, and in particular the elderly. This led to subjects waking up more frequently. Skin to skin contact with your partner also releases the hormone oxytocin, which helps you feel more secure, and also lowers your cortisol levels which can help boost your immune system, help with weight loss, lower blood pressure, and slow your heart rate. Sooooooooo...

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, November 16, 2020

SKILL
6-5-4-3-2 unbroken toes-to-bars (1 of 6) or
10-8-6-4-2 unbroken push-ups (1 of 6)

An alternative for the push-ups will be 6-5-4-3-2.

WOD
“Cindy”
20min AMRAP
5 pull-ups
10 push-ups
15 air squats

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

Tuesday, November 17, 2020

STRENGTH
Bench Press: 5×12 @ 50% of 1RM
then
Snatch: 1RM (test)

If you are uncomfortable sharing a bench, and being spotted, then an option will also be to continue with the press for percentage work instead.

Last tested on 09/24/19.

Wednesday, November 18, 2020

STRENGTH
Hang Power Clean: 1RM (test)

WOD
3RFT
10 power snatches (40% of 1RM)
20 box jumps (24/20)
30 wall balls (20/14)

Thursday, November 19, 2020

SKILL
2RNFT – core work
10 alternating hip taps from side plank
20 ankle touches
10 alternating turkish sit-ups (35/26)
20 1.5 hanging knee raises

WOD
500m row
50 russian swings (53/35)
500m row
30 ring rows
500m row
10 muscle-ups
500m row

Friday, November 20, 2020

STRENGTH
Power Snatch: 1RM (test)

WOD
21-15-9
power cleans (50% of 1RM)
hand-release push-ups
2 minutes rest
21-15-9
push presses (same weight)
toes-to-bars