Happy Birthday Erin and Julie!

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We are excited to be getting into what is hopefully our last few weeks of online Zoom WOD’s, which means we’re one week closer to getting back in the gym! But for now the Zoom times are 7:00am, 12:00pm, and 4:30pm, Monday, Wednesday, and Friday. Heather will also be teaching a Recovery/Mobility Zoom class Saturdays at 9:00am. Just click on the links that are provided on the website. We can’t wait to see all of you on Zoom!

Click here for the 7:00am WOD.
Click here for the 12:00pm WOD.
Click here for the 4:30pm WOD.
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HOME WOD

“Barbs”

3 Rounds:
10 Strict Pull-ups
20 Push-ups
30 Sit-ups
40 Jumping Lunges
30 Sit-ups
20 Push-ups
10 Strict Pull-ups

Rest 3 Minutes Between Rounds

“Barbs” (No Equipment)

3 Rounds:
20 Odd Object Rows
20 Push-ups
30 Sit-ups
40 Jumping Lunges
30 Sit-ups
20 Push-ups
20 Odd Object Rows

Rest 3 Minutes Between Rounds

STIMULUS

DESCRIPTION
*This all bodyweight workout is a twist on the benchmark “Barbara”
*After completing the 7 stations, you’ll rest 3 minutes between rounds
*With a fair amount of rest built in and little interference between consecutive movements, the goal is work quickly through each round
*Your score is the total time it takes to complete the 3 rounds, including rest time
STRICT PULL-UPS
*Choose a number or variation that allows you to complete the work in 1-3 sets
*If you don’t have a pull-up bar available – complete 20 odd object rows
PUSH-UPS
*Choose a number or variation that allows you to complete the work in 2-4 sets
SIT-UPS
*Use an AbMat for this station if you have it
*If not, you can anchor your feet under dumbbells or your couch
JUMPING LUNGES
*Alternate legs every rep for a total of 20 each side
*Jump to full lower body extension at the top of each rep
*Gently kiss the back knee to the ground at the bottom of each rep
*If jumping lunges bother the knees in any way, switch to alternating step back lunges
MODIFICATIONS
STRICT PULL-UPS
*Reduce Reps
*Banded Strict Pull-ups
*Ring Rows
*20 Odd Object Rows
PUSH-UPS
*Reduce Reps
*Elevate Hands (Box, Bench, Chair)
*Knee Push-ups
JUMPING LUNGES
*Alternating Step Back Lunges
TEACHING
VERTICAL
*In each movement we can think about getting one part of our body to a vertical position:
*Strict Pull-ups: Keeping the forearms vertical throughout the full range of motion enables you to stay hollow and better use the lat muscles to pull yourself up
*Push-ups: Setting the hands back far enough to establish a vertical forearm allows for greater leverage to press the body off the ground
*Sit-ups: At the top of each rep, ensure the torso reaches vertical (or slightly past) to meet the full range of motion
*Jumping Lunges: Aim for a vertical shin position with the front leg when alternating back and forth
TIPS
*The workout has little interference between back to back movements
*The movements flow as follows:
Upper Body Pull
Upper Body Push
Midline
Lower Body Push
*This format – along with built in rest – allows you to work through bigger sets
*Be intelligently aggressive, especially on the strict pull-ups and push-ups
*Envision how you’d break these up in the second half of each round and do that from the beginning

WARMUP

1 Minute Each

Spiderman + Reach Video
Active Samson Video
Push-up to Down Dog Video

1 Minute Each

Front Plank on Hands
Side Plank (30 Seconds Each Side)
Hollow Hold Video

1 Round

3 Strict Pull-ups
6 Push-ups
12 AbMat Sit-ups
24 Step Back Lunges

Body Armor

Tabata Dumbbell Front Squats

8 Rounds:
20 Second Work
10 Seconds Rest

STIMULUS

DESCRIPTION
*Hold 2 dumbbells in the front rack position for these squatting intervals
*Tabata Intervals:
8 Rounds:
20 Seconds Work
10 Seconds Rest
*With rest built in, the goal is to move for as much of the 20 seconds as possible
*If 2 dumbbells is too heavy and will cause you to stop moving – only use 1 dumbbell
*In this case, you can hold the bell in the goblet position
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DAILY MINDSET

“I don’t like that man. I should get to know him better.”

~Abraham Lincoln

Perspective is everything.

In the abundance mindset, there is the belief all human beings are good. No one is born evil. The differences, between a terrorist and a police officer, are not malintentions. Both in their own mind, believe they are doing “the right thing”. The difference between the two are their interpretations, and understanding, of the world. Massive differences, but still at the root, perspectives.

A situation we can all relate to from some point in our lives, is poor first impression. An introduction to someone who… you’d rather not spend another second on. After the interaction, you want to distance yourself as far away as possible. Yet, life puts us right back next to them, not by choice, but by chance.

And we talk.
And we strike some common ground.
And we understand.
And things… change. We may not be close friends, but, that animosity we initially felt is no longer there. The brief amount of time we spent talking with them afforded us the chance to better understand their perspective. And why they came across that way.

Next time we find ourselves feel the wave of animosity towards someone, remind ourselves… we just need to get to know them a little bit better.