Lauren, Casey, Donette, and Erin modeling last years “Murph” shirts!
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Attention: There will be NO Zoom Yoga this Saturday, it will be back on next week!
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We can’t believe “Murph” is this coming Monday! We are excited to be able to support two local food trucks this year to keep a little more social distancing. Marmalade Coffee will be here from 7:30am to 11:00am serving coffee and smoothies, then we will have Dawgz n’ Leenks serving their specialty brats from 11:30am to 1:30pm!
If you ordered a shirt they will be available to pick up this Saturday between 8;00am and 11:00am, or you can get them on Monday.
We can’t wait to see all of you!
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WOD
”Cinnamon Swirl”
AMRAP 20:
200 Meter Run
5 Strict Pull-ups
10 Push Presses (95/65)
15 Deadlifts (95/65)
STIMULUS
DESCRIPTION
*Today’s workout is long and balanced
*Over the 20 minutes we’ll work through some cardio, strict gymnastics, and weightlifting
*We can expect to complete around 7-10 rounds when all is said and done
*This works out to a round about every 2-3 minutes
STRICT PULL-UPS
*Choose a rep number or variation that allows you to complete this station in 1-2 sets each round
BARBELL/DUMBBELL MOVEMENTS
*These weight is intended to be fairly light for the push presses and deadlifts today
*We’ll choose our weight based off the more challenging movement – the push press
*This should be a weight that allows you to complete the 10 push press and 15 deadlifts in 1-2 sets each round
*Adjust the reps up or down based on what weights you have available at home
*Light Weights: 15 Push Press + 21 Deadlifts
*Heavier Weights: 7 Push Press + 9 Deadlifts
MODIFICATIONS
STRICT PULL-UPS
*Reduce Reps
*Banded Strict Pull-ups
*Ring Rows
*Inverted Rows
*Barbell Bent Over Rows
*Double Dumbbell Rows
*Single Dumbbell Row (7 Each Side)
*Odd Object Rows (2x Reps)
DOUBLE DUMBBELL PUSH PRESS
*Single Dumbbell Push Press (5 Each Side)
*Odd Object Push Press
*Barbell Push Press
*Medicine Ball Push Press
DOUBLE DUMBBELL DEADLIFTS
*Single Dumbbell Deadlifts (10 Each Side) Video
*Odd Object Deadlifts
*Barbell Deadlifts
*Medicine Ball Deadlifts
200 METER RUNS
*250 Meter Row
*500 Meter Bike Erg
*200 Meter Ski Erg
*12/9 Calorie Assault or Echo Bike
*20/14 Calorie Schwinn Bike
*15 x 10 Meter Shuttle Runs
TEACHING
*Let’s focus on the squeeze of the legs on our three “non-running” movements
*Keeping the quads and glutes in the strict pull-up will help you maintain a solid hollow body position
*It also prevents the knees from bending and providing assistance in the form of a “kip”
*An aggressive squeeze of the quads and glutes in the push press allows us to drive the weight overhead quickly with the big muscles of the power body
*It also prevents an re-bending of the knees, which would make the movement a push jerk
*Finally, squeezing the quads and the glutes at the top of each deadlift ensures we meet the full range of motion with the body in one straight line from head to toe
TIPS
GENERAL
*This workout is similar to Wednesday’s (“CEO”) in the sense that the movement patterns do not really interfere with each other
*Inside the gym, we rotate between:
*Strict Pull-ups: Upper Body Pull
*Push Presses: Upper Body Push
*Deadlifts: Lower Body Pull
*The only interference between muscle groups happens with the deadlifts into the 200 meter runs, as both are lower body pulling movements
*Because of this structure, we encourage you to push through large sets, ideally finishing each movement in 1-2 sets
*The big thing to consider in this longer workouts like this is what pace is sustainable
*It can be helpful to open up the round at a pace that you think you can sustain for 20 minutes
*It’s not too fast or slow – ideally somewhere right in the middle
*After finishing the deadlifts, take a look at the clock and note the time
*If you finish in 2:00, for example, that can be your goal round time moving forward for the rest of the workout
*In this example, you would try to finish your next rounds by the 4:00, 6:00, 8:00, and so on…
*Maintaining this pace means you would finish with 10 rounds at the end of 20 minutes
*Use whatever your opening round split is as your guide for the rest of the workout
WARMUP
7 Minutes For Quality
Performed with Empty Barbell
100 Meter Run
10 Barbell Bent Over Rows Video
10 Barbell Strict Press
10 Barbell Romanian Deadlifts Video
BODY ARMOR
Accumulate 3 Minutes in a Weighted Hollow Hold
Every Break: 30 Second Arch Hold
STIMULUS
DESCRIPTION
*Working both sides of the body in this midline focused Body Armor
*Holding a plate or light weight behind your head, you’ll accumulate 3 minutes in a weighted hollow hold
*Choose a load that allows you to complete at least 30 seconds at a time
*Every time you drop from the hollow position, flip over and complete a 30 second arch hold before returning to the hollow position
*This piece is not for time – so aim for quality body positions
MODIFICATIONS
HOLLOW HOLD
*No Weight
*Reduce Time
*Hands By Side
*Knees Tucked Into Chest
*Front Plank
ARCH HOLD
*Reduce Time
MOVEMENT VIDEOS
Weighted Hollow Hold: Video
Arch Hold: Video
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DAILY MINDSET
“Belief is irresistible.”
~Phil Knigh
Inspiration can move us for a couple moments. Motivation, might have hours. A day at most. They both run out. Belief however, will never. Belief is unending.
When we believe to the core of our being in something, failure is not an option. It’s just not a possibility in our world. We can get kicked down, beat up, thrown into the mud over and over… but it won’t matter. Because we’ll get back up, every time smarter. Belief knows nothing but to try once more.
Yet one of the greatest tragedies in life is that we don’t believe.
We don’t believe we have control over our lives.
We don’t believe we have the capabilities, or if we ever will.
We don’t believe we’re the right person.
Yet one thing we can believe – that it is us, and only us, that can create the life we want. And if we can take that to heart, then there is nothing else to do, but to try once more.
