Rend (ish)

May 28, 2020

Workout Notes:

1. Masters – 20-25 reps per!
2. Open Gym time slots: Please sign up HERE!
3. Yikes, 8 minutes of planking is NO JOKE. You’ll do fine.
4. If you have to go to your knees to finish those planks – cool. Thing is, start back on your toes at the beginning of every round. Only then, should you go to your knees. Watch the stink-bugging and swag-backing.
5. It’s best if you do crunches with interlaced fingers (at the webbing) placed behind your head. Elbows should be flared and away from your head. Back far enough that you can’t see them. Keep them this way throughout the movement. Tara is doing a great demo HERE.
6. Placing your arms in this position will raise your center of gravity toward your head. This makes the move more difficult and places more tension on the abdominals during the crunch which adds benefit to the move.
7. Additionally, elbows back with hands behind the head gives you less leverage for pulling and potentially straining your neck. Never pull on your head during crunches.

Crazy Eights

May 27, 2020

Workout Notes:

1. Masters: do sets of 5
2. Open Gym time slots: Please sign up HERE!
3. Experiment with the weights. Crazy Eights should leave you in a writhing pile of muddled sweat and tears by the end. 65/95 will not serve the saltiest of vets.
4. Remember, this is a 12 minute all out blow! Push yourself (vets only).
5. Post weights used to comments, you’ll be glad you did as a reference and so you know how you’re progressing.
6. Put an 800m run at the beginning of this workout and an 800m run after instead of the cardio posted.

Lil Kate

May 26, 2020

Workout Notes:

1. Masters: 1 round only
2. Open Gym time slots: Please sign up HERE!
3. This is another benchmark workout for us. You should know your last “Lil Kate” time.
4. 25-30 minutes on this one is screaming fast. Most will take longer.
5. Watch your form throughout this workout. The second round comes at you hard.
6. Watch your back on the high sumos and keep those elbows high.
7. On the squats watch yourself in the mirror. Get below parallel and keep your chest up.
8. Snake the pushups if you would like.
9. 400 m run equals 2 min cardio!
10. Happy Birthday Lil’ Kate!

Rec

May 23, 2020

Workout Notes:

1. No coached classes on Saturdays at HQ. Open Gym available by appointment. Click HERE to sign up for your 45 min. time slot.
2. It’s time to breathe heavy!
3. Do walking lunges.
4. Do conditioning curls today.
5. Side lateral raises are one of the most cheated on lifts in the gym. Go strict or suffer poor results.
6. If you are tired of jumping rope go ahead and replace with plate switches.

Kettlebeller

May 22, 2020

Daily Extras –

Run a timed mile. Post time to comments.

Workout Notes:

1. Masters: 1 round only please. If you must do more, make it another round with half the reps.
2. Click HERE for Open Gym Sign Up.
3. Kettlebells should be snapped up with the hips and snapped back at the navel. At NO TIME should your KB coast.
4. If you feel your form unwinding, stop. Rest. Then, go some more.
5. This will be short for a couple of you. If you are one of those who will go under 20 minutes, you’ll need to do this at “Ludicrous Speed.” Like, seriously. You need to go fast. Then go straight into those rope jumps.
6. Be careful with those pullovers. Study the video. Think about contracting the lats. If your shoulders are pinchy, skip them and do mid-band pulls.