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!
CJ can you share your improvements with the rest of the Community and announce your improvements on the blog.
Where did you buy the ropes? How much? First time I’ve seen them in black.
Hey Mike,
The ropes are brand new from Rogue Fitness. I really like the black color and feel of the rope, but be warned, they will be a little bit more expensive than a white rope, and much more expensive than a manila rope. You do not want to buy a manila rope for indoor use though, it sheds all over the place.
I probably won’t be able to share all of our improvements. Not all of our weekly improvements are worthy of celebration – (“Hey guys, new storage bins for the kids’ toys!” – it just doesn’t make for a compelling blog post.)
I haven’t forgotten about your question from the other day regarding programming. That will take a bit longer to craft a response to. Obviously we have shifted (I think improved) since I explained my programming philosophy on here (October 12 post) and Dutch Lowy’s site. But here’s the super quick answer, we’re getting more bang out of our 60 minutes by pairing our heavy lift with some sort of gymnastic skill or midline stabilization work. I’ll try to expound on that in the future, but also check out The Athlete’s Forum. That’s a great source to talk to various coaches around the CF community.
Thanks CJ, we love new toys! I am Looking forward to the fun and unique ways you will push us with these additions. Oh and I am really looking forward to the rope burns, YES!
CJ,
Were the rowers easy to assemble?
CJ,
Wow…I really dig the ropes.
Yes Michele, mine went together quite nicely. It was reconfiguring the other one that took the most time. Now I am not saying it was you that put together the dysfunctional one, but I am not sure it was me.