Week of 12/28/20

Posted on 27 Dec 2020

The amount of people who will be upset to see 2020 come to a close is a pretty short list. We're eternally grateful for everyone who supported the 13 Stars community during this very trying year when we know you did not have to. We have some inclusive and exciting things planned for 2021 (barring the vaccine is soon widespread), and we're looking forward to another great year with all you beautiful people!

The Wellness Challenge is back! If you were with us in August of 2019 then you remember the last one, and the nail biter it was down to the last week. If you're new to our community then this is a great way to reset some aspects of your wellness that may have gone awry the past few months (even though March was a full year all by itself). The full details of the challenge can be found here, but the basics are that it will run from January 4 to February 8, is a $20 buy-in, focuses on a number of different aspects of our overall wellness, and the prize (aside from an energized bod) is cash money! Reach out with any questions, but we hope you will take part!

A few changes this week...

We will be having the usual 3 morning classes (5:15am, 6:15am, 7:15am) on Thursday (New Year's Eve).
We will also be throwing in a 12 noon class on Thursday.
We will be having a 7am, 8am, and 9am class on Friday (New Year's Day).

We hope that each of you are able to ring in the new year in whatever way you can!

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 28, 2020

SKILL
5×5 tempo goblet squats

WOD
500m row
100 double unders
30 burpees
400m row
75 double unders
20 burpees
300m row
50 double unders
10 burpees

Tuesday, December 29, 2020

STRENGTH
Bench Press: 3×6 @ 80% of 1RM
then
Snatch: 5×3 @ 75% of 3RM

Wednesday, December 30, 2020

STRENGTH
Hang Power Clean: 3×3 @ 75% of 3RM

WOD
Every 3 minutes for 6 rounds
3 push presses (75% of 1RM push press)
6 mb step-overs (20;20/16;14; 2-for-1)
9 mb sit-ups (20/14)

Thursday, December 31, 2020

SKILL
11-10-9-8-7 unbroken toes-to-bars (6 of 6) or
20-18-16-14-12 unbroken push-ups (6 of 6)

WOD
10-9-8-7-6-5-4-3-2-1
goblet squats (53/35)
burpee pull-ups
box jumps (24/20)

Friday, January 1, 2021

STRENGTH
Power Snatch: 5×3 @ 75% of 3RM

WOD
500-400-300-200-100m row
10-8-6-4-2 clean & jerks (55% of 1RM clean)