Monday, October 21
Find a place inside where there's joy, and the joy will burn out the pain.
Gym Update
Memberships are back on I’ve removed all holds. If you want or need to request a longer hold after that date, please let me know.
The space: Bathrooms and front room walls have been removed as a precaution against any mold from the moisture. Those walls will be going back up Monday/Tuesday. Bathrooms are functioning, but no privacy until the new sheetrock goes up.
We are working to clean each piece of equipment in the gym. Much of that has taken place, but it will be an on-going process. We have learned we can save the floors after using the pressure washer (thanks to Seth for allowing us to use his!!), but it will be a slow, multi-week process getting them back down. The plan now is to buy a commercial floor cleaner to keep hitting deep cleaning cycles on these after re-installation. We will also need to replace some barbells, bikes, row monitors, a few benches, and I’m replacing the sink and cabinet in one of the bathrooms. So…lots to do, but we’re taking small steps each day.
During classes, you’ll want to keep cleaning equipment as you use it. We have our normal rags and spray method, but also disinfectant wipes.
Starting Monday, everyone should be able to RSVP back on Zen Planner as before. It may not let you on Sunday as the holds are still on until midnight Sunday night.
Warm-Up
2-3 sets, not for time, of:
15/12 cals Air bike (or same calories on the rower or 200m run)
5-7 Hip & Back extensions
4 deadlifts, starting from mid-shin (empty/light barbell)
4 hang power cleans, starting from just above the knees (empty/light barbell)
4 front squats (empty/light barbell)
4 shoulder presses (empty/light barbell)
4 clean & jerks, starting from mid-shin (empty/light barbell)
Strength
20 min to find:
Clean & Jerk : 1 Rep Max
Movement Demos
WOD
For time:
15 Clean & Jerks, 135/95 lbs
30/20 Bike Calories
15 Clean & Jerks, 135/95 lbs
Strength
Single Leg Dumbbell Deadlift 24-24-24-24
Rest as needed between sets.
Athlete Instructions
4 sets of 8-12 reps per leg.
Movement Demos
Cool Down
Wall Stretch, Leg Hold
1-2 minutes per side.
Glute Stretch Hold
1-2 minutes per side.
Cool Down
Trap stretch with lacrosse ball
1-2 minutes per side
Wall Shoulder Stretch
Hold 1-2 minutes.
Hamstring Stretch
Hold 1-2 minutes per side.