Holiday Schedule
Please note the following schedule modifications for the next week:
- Tuesday 12/31 – Open gym 7:30am – 10:30am, one class at 8:30am (with childcare)
- Wednesday 1/1 – One class at 8:30am (no childcare)
- Back to normal Thursday January 2nd!
You can view the complete schedule here.
#800gChallenge
WHAT IS IT?
This challenge was designed by OptimizeMe Nutrition. Eat 800 grams (g) of fruits and/or vegetables, by weight, per day. No foods are eliminated, but only fruits and veggies count toward the 800g. Eat the fruits and veggies of your choice. Hit the macros you want. Raw, cooked, canned, frozen; doesn’t matter! If you can weigh it as a standalone and unprocessed fruit or vegetable, you can count it. Yep, that’s it! Here’s a one-sheet with all the rules and scoring details. So why 800g? It’s associated with increased health and is a simplified way to hit those recommended servings of fruits and vegetables.
Dates: January 20th – February 15th
Cost: $30
More info including registration, meeting dates, scoring, and prizes will be coming soon!
MONDAY, DEC 30
STRENGTH
EMOM 10:
Mins 1-5: 2 deadlift at 70%
Mins 6-10: 2 deadlift at 75%
This is a 10 minute EMOM of 2 deadlift. Warm-up to and begin at ~70% of your 1RM. After your 5th set, add some weight, hopefully bringing you to ~75% of your 1RM.
METCON
For time:
400m run
21 burpees over barbell
400m run
15 burpees over barbell
400m run
9 burpees over barbell
TUESDAY, DEC 31
METCON
For time, in teams of 2:
50 clean and jerk (135/95)
50 muscle-ups
50 snatches (135/95)
-21:00 cap-
Power or squat is allowed for the barbell movements. They really should be power so scale the weight as needed.
Scaling options:
Reduce barbell weight, or use DBs.
Sub 80 pull-ups for muscle-ups.
Reduce number of reps as needed (for example if you can do muscle-ups but 50 is just way to much).
WEDNESDAY, JAN 1
METCON
4 rounds:
15/12 cal row
15 Russian KB swings (70/53)
15/12 cal bike
70m sled push (4/3)
THURSDAY, JAN 2
STRENGTH
Back Squat
3×10
All sets at 65% of 1RM
Compare to 12/18/19. Same squats as we did a couple of weeks ago just to see how we feel after the holidays!
METCON
EMOM 12:
Min 1 – 15 toes-to-bar
Min 2 – 10 ring dips
Min 3 – 10 front squat (135/95)
Reduce reps as needed to finish the work within the intervals. Some specific scaling options:
TTB – scale to toes-to-rings, hanging knee raises, or v-ups
Ring Dips – scale to bar dips, or box/bench dips
Front squats – scale weight, or use DBs
FRIDAY, JAN 3
STRENGTH
3 sets:
8-12 strict pull-ups
10-15 GHD hip extensions
METCON
AMRAP 16:
50 double unders
70m farmers carry (2 x 70/53)
2 rope climbs