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Week of 12/07/20

Last chance to order a new hoodie!

Just a reminder that our order for the new Bella Canvas full zip hoodies is going in on Tuesday! If you are on Facebook, then you can see the pictures of the sample items here. We also sent out the same info and pics via email late last week. There are 2 samples (medium and XL) hanging up on the front rack in the gym too if anyone wants to try one on!

Do you struggle staying focused during the colder months? Beyond the fact that the holidays are a notorious time for weight gain, the winter months generally have us cooped up a but more, and way less active. That coupled with the quarantining we are (hopefully) doing and this increase in sedentary behavior, the shorter days, and the holidays all tend to lead to the accumulation of a not-always-wanted winter coat. Before you know it, spring is around the corner and you are scrambling to shed the pounds that crept on in the colder months.

Here are a few tips (courtesy of Satellite Fitness) on ways to stay focused this winter...

1. Walk. In the summer, people are generally more active and get more steps in. Once it gets cold, though, we tend to stay indoors. Look at what your average steps were over the summer, and commit to matching those steps throughout the winter. This might mean zipping up and facing the cold weather for a daily walk. The aerobic exercise of walking goes a long way, so don’t let it fall off during the winter.

2. Try your best to eat seasonally. Reduce your intake of summer fruit, and replace it with more veggies like cabbage, cauliflower, and squash. The less sugar during the winter, the better.

3. Adjust your training to WINTER MODE. This means you may want to increase your manual caloric burn via cardiovascular training. You need to get in as much movement as you can, so even your weight lifting should increase in intensity, for example, by reducing the amount of rest you take per set. You want to take advantage of the post-exercise calorie burn.

4. When the sun goes down, you might benefit from turning the lights down and avoiding too much artificial light. This helps reduce stress, and improve sleep, which are key to weight loss and effective training.

5. Sleep! Take advantage of shorter days, and get to bed as early as possible. The more you sleep, the more energy you’ll have for things like intensive weight lifting, and chilly winter walks. If you sleep more, you are also FAR less likely to crave sugar and we know why that would be a good thing.

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, December 7, 2020
    STRENGTH
    Power Snatch: 5×5 @ 80% of 5RM

    WOD
    15min AMRAP
    6 burpee box jump overs (20/16)
    8 hang power clean & jerks (40% of 1RM OHS)⁣
    10 toes-to-bars
    12 overhead squats ⁣ (40% of 1RM OHS)⁣
    Tuesday, December 8, 2020
    SKILL
    2RNFT
    20 plank dips (10 each side)
    30 sec side plank hold (left)
    20 side plank dips (10 each side)
    30 sec side plank hold (right)
    20 in and out plank steps

    WOD
    30-20-10 goblet lunges (35/26)
    15-10-5 push-ups
    2 minute rest
    30-20-10 calorie row
    15-10-5 burpees over rower
    Wednesday, December 9, 2020
    STRENGTH
    Hang Power Clean: 5×5 @ 90% of 5RM

    WOD
    Every 3 minutes for 6 rounds
    10 kb deadlifts (35/26)
    10 kb cleans to goblet squats (35/26)
    10 alternating kb push presses (35/26; 2-for-1)

    Move through with technique (quality) in mind, not speed. Your aim is to move at a pace that allows you to never feel like your breathing is too labored. You may not have the amount of rest you would have if you sped through the rounds, but you also will not need to recover as much if your breathing never gets too heavy. The weight is on the lighter side so you should only need one kb. You are going to see-saw the kb push presses. One kb in each hand, but only one is overhead at a time.
    Thursday, December 10, 2020
    STRENGTH
    Bench Press: 3×10 @ 75% of 1RM
    then
    Snatch: 5×5 @ 80% of 5RM
    Friday, December 11, 2020
    SKILL
    8-7-6-5-4 unbroken toes-to-bars (3 of 6) or
    14-12-10-8-6 unbroken push-ups (3 of 6)

    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.

    A push-up alternative will be 8-7-6-5-4.

    WOD
    18min AMRAP
    50 jump rope singles
    20 one-arm reverse lunges (35/26)
    10 deadlifts (40% of 1RM DL)
    E2MOM 3 burpees
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