Workout of the Day:
Five sets of:
Clean Pulls x 3 reps
(Thanks as always to our friends at Catalyst Athletics for the great instructional videos.)
Rest 60 seconds
Ab Wheel or Barbell Roll-Outs x 6 reps
(If you cannot perform a roll-out, that’s OK, just substitute a 60-90 second plank hold – and if you cannot hold that long, just hold for an elapsed time of 60-90 seconds, resting only as much as needed and then resuming the hold.)
Rest 90 seconds;
and then,
Four rounds for time of:
Row 250 Meters
Run 200 Meters
(This workout will be performed as a relay race in teams of three or four. The moment one member comes off the rower, the next teammate may begin rowing. The workout is completed when each member of the team has rowed 1000 meters and run 800 meters. If you don’t have teammates to share the burden, give yourself 2-3 minutes of rest between rounds, and score the times for each round.)
New Toys!!!
Written by C.J. Martin
I have discussed on this blog and in other forums my commitment to constantly improving our coaching and our facility for our members. My philosophy is that to maintain our high standards, we must make at least one improvement every week. Some weeks these improvements to the facility will be minor – paint, new trim on whiteboards, a few extra mini-bands, etc…. But this week, we have NEW TOYS!!!
Today we received a new shipment of equipment. Our new toys include:
- Two new Concept 2 ergometers (rowers)
- Five new women’s 15 kg barbells
- Six new slam balls – ranging between 16 and 30 lbs.
- Two new 50′ ropes (which will be attached to the back wall for battling ropes work)
I feel blessed every day that I have an opportunity to work with you all. Your support has helped me and the rest of the coaches live our dreams of working with individuals to help them become healthier and happier. As a token of our appreciation, we promise to always strive to improve our facility, our knowledge and our coaching to give you the very best fitness environment and coaching.
Thank you all, and enjoy the new toys!
