April 18, 2016

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WOD – April 19, 2016

Our next new member on-ramp starts Monday, April 25, 2016.  Tell your friends if still interested!  Folks may try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family!

 

Don’t forget to sign-up for Mindbody and Total WOD!  Reminder: you can NOT use your Mindbody EXPRESS app username and password for TotalWOD.  If you are having trouble signing-in, please go to the Mindbody link in the email we sent and register for a username and password.

 

We are trialing our new S2CF Competitors/Performance program for the next 3 weeks.  If you’re interested in competing at the local level and want to hit your maximum potential, please discuss with a Coach.

 

Kayla, our physical therapist, will be seeing folks for sports related issues/mobility on Tuesdays from 4:30-6:30pm and on Sundays from 9-11am (provided folks are signed up for an appt).  To sign-up, please add your name to the list on the desk.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

 

WOD

Warm-up/prep:

Part 1:

Row 500m

 

Part 2:

7 rounds alternating 15 sec hollow body hold / 15 second superman hold

 

Part 3:

5 min kipping practice

 

 

Strength:

EMOM x 10 min perform the following pull-ups/pull-up progression:

  • Advanced – 3-5 strict tempo pull-ups (2/2/2/1)

  • intermediate – 3-5 strict pull-ups

  • novice – 1-3 eccentric pull-ups or 3-5 foot/partner assisted

**PLEASE NOTE YOUR TOTAL REPS/SCALES EACH WEEK.  THE GOAL IS TO INCREASE 2-3 REPS TOTAL EACH WEEK OR PROGRESS UP THE SCALE TOWARDS MORE ADVANCED MOVEMENT

 

 

Training:

Benchmark Tuesday!

“Helen”

3 rounds for time of:

400m run

21 KBS (1.5/1)

12 Pullups

 

 

Scaling Options:

Run

  • sub 500m row only if unable to run!

KBS

  • scale Russian KBS if shoulder pain

  • scale wight as tolerated

Pull-ups

  • sub jumping pull-ups

  • sub foot/toe assisted pull-ups

  • sub ring rows