Tuesday 6/10

REMINDER: No Yoga tonight. There is NO CLASS IN ITS PLACE. We are workin on finding a new yoga instructor for Tuesday night yoga.

Why the new program of Fitness and Performance? 

This is to give you guys more options. No more level 1, 2, 3. 

Fitness is just that, to get fit. This is a program that can be used from the beginner to the experienced athlete. Its main purpose is to be accessible to everyone and not add any unneeded stress. The movements here will be not as complex and weights may be lighter. 

Performance is for those athletes that are looking to push themselves. As stated yesterday, if you're looking to access the next level of fitness then this is for you. 

More complex movements will be put in performance and weights may be heavier depending on the WOD. 

But remember everything is scalable and modifiable. Just because we prescribe 135# for example, does not mean you must do 135#, you work your way up to that. 

There is a third level of programming for those that are interested in competing. For the Competiton level there will be some pre-requisites to enter this stage (skill development and strength). There is a greater demand in this level placed not only on ability, but commitment, and lifestyle. This is for the serious athlete who wants to compete at the local, regional and national level.

Lastly we are beggining our Weightlifting club too. This program is for athletes that want to focus solely on weightlifting and gaining strength. "Fitness" will not exactly be the goal here, just pure gains. 

Fitness:

A1. Strict Press x 5 x 5

A2. DB Ext. Rotation x 6 ea. arm x 5

A3. Powell Raise x 4 ea arm x 5

+

For Time-

15,12,9,6

KB Swings (53/35#)

Burpees

Performance:

A. Strict Press x 3 x 3 sets, rest 60 sec

B. Push Press x 2 x 3 sets, rest 90 sec

C. Push Jerk x 1 x 3 sets, rest 60 sec
+

Max Effort:

250m Row

15 KB Swings (70/53#)

25 Burpees

15 KB Swings

250m Row

Rest 8 min 

x 2