WOD – November 16, 2016

Save the date

  • 11/19 – East Hampton High School erg-a-thon, 10am-1pm

  • 12/3 and 12/4 (choose day that best fits your schedule) – Rowing/erg seminar with Sandy!  $30/person.  Saturday, 12/3 from 10-12:30 and Sunday, 12/4 from 9-11:30.  We are offering the seminar on BOTH days, so hopefully everyone can attend!

 

If you are interested in doing a nutrition plan (Renaissance Periodization), please let us know! 

 

 

BOOTCAMP UPDATE:

  • NEW TIMES AND CLASSES:

    • Monday – 10am-11am AND 6:30pm-7:30pm

    • Wednesday – 10am-11am AND 6:30pm-7:30pm

    • Friday – 10am-11am

    • ALL CLASSES COED!!!

 

Our next new member on-ramp starts on Tuesday, December 6, 2016.  Please let us know if you’re 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!  Contact us if interested.

 

 

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.

 
 

To sign-up to see Kayla, PLEASE USE TotalWOD or mindbody online/app to register for a time on Tuesdays or Sundays.  We will be phasing out the paper form over the next few weeks.  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:

ʺRoxanneʺ

Play the song Roxanne and do 1 burpee everytime the work ʺRoxanneʺ is said with jumping jacks in between

 

 

Part 2:

Review strict pull-ups and appropriate scales (eccentric movement in particular)

then,

3-4 min to warm-up for strict pull-ups

 

Strength/skill:

Strict pull-ups/eccentric pull-ups EMOM x 10 min:

  • min 1: 2 strict pull-ups

  • min 2: 4 strict pull-ups

  • min 3: 6 strict pull-ups

  • etc, increasing by 2 strict pull-ups every minute

  • If you fail, start over 

  • Your score is total pull-ups achieved

 

Training:

Hero Wednesday

“Michael”

3 rounds for time of:

Run 800m

50 back-extensions

50 sit-ups

(compare to 6/28/16)

 

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.

 

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