After putting in the time and effort, Ryan has joined the Ring Muscle-Up club!

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Reminder: There will be NO evening WODs tonight. Saturday, January 1st The WODs will be at 9:00am and 10:00am. We will still have normal Sunday Open Gym. We hope you all have a Happy New Year! 

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Attention: The New Year Nutrition challenge Starts on Monday January 10th! We will be having a Q and A meeting on Tuesday January 4th at 7:00pm to go over all the details and answer  any questions you might have! Make sure to put your name on the board if you are interested in participating!
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WOD

“MIDNIGHT TRAIN”

10-9-8-7-6-5-4-3-2-1:
Chest to Bar Pull Ups
Squat Snatches (95/65)

*Score = Time it takes to complete the workout

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5FRx

TRAIN

Heart Rate Training:
Simply put, heart rate training consists of using your heart rate to gauge your exercise intensity, and aiming for different heart rate zones depending on what your fitness goals are.
The first step to heart rate training is to calculate what your max heart rate is. A basic formula that is commonly used is to just subtract your age from 220. So by this method, if you’re 30 years old your max heart rate is 190 beats per minute. However, this equation does not take into account things specific to you, like gender, genetics, etc.
Over the years a number of more detailed formulas have been created, such as the Tanaka (208 – 0.7 x age) or the Gulati (206 – 0.88 x age, for women only), but they make broad generalizations as well and fall victim to many of the same variables. Additionally, other factors like temperature, altitude, hydration, and even time of day can affect your heart rate.
Every human body is different with varying maximum heart rates, so a better solution is to use wrist-worn heart rate monitor

Zone 1: Very Light 50-60% of Max HR
Zone 2: Light 60-70% of Max HR
Zone 3: Moderate 70-80% of Max HR
Zone 4: Hard 80-90% of Max HR
Zone 5: MAX 90-100% Max HR

Full Article: https://www.whoop.com/thelocker/max-heart-rate-training-zones/