Saturday May 2, 2020

Don’t forget to join Heather for zoom mobility today at 9:00am!

Happy Birthday McKenzie and Lacey!


Even though classes will look a little different, we are so excited to be opening back up this Monday, May 4th! Make sure to check your email for all the information, and a survey that will help us navigate re-opening the best way possible.

Click here for the 9:00am Recovery/Mobility WOD.



“Double Time”

For Time:
3 Mile Run

Every 3 Minutes:
9 Burpees + 21 Air Squats


*Going longer in today’s running focused workout
*We aren’t just running – as a set of burpees and air squats will interrupt our progress every 3 minutes
*Every 3 minutes, starting at 0:00 on the clock, you’ll complete 9 burpees and 21 air squats before being able to continue forward for the run
*Make sure to wear a watch so you know when these 3-minute intervals arrive
*This workout will likely last 30+ minutes
*In order to achieve the right stimulus, let’s cap this workout at 40 minutes
*These 30 total reps should take between 1:00-1:30 to complete
*This gives you at least 1:30-2:00 to make progress on your runs
*Reduce the reps as needed to complete the work in that amount of time
*6k Row
*12k Bike

*Convert Your Assault, Echo, or Schwinn Bikes to Kilometers
*Click Here to Learn How to Convert Assault Bikes From Calories to Kilometers
*Let’s aim to find a rhythm to your breathing during this longer run
*This can help you pace yourself better and help provide a steady flow of oxygen to your muscles
*Breathe from your belly and try out a 2:2 ratio
*Inhale in for 2 seconds – then exhale for 2 seconds
*Try it out walking, then at a steady jog, then at a faster pace
*Based on your speed and comfort level, you can even try extending this to 3:3 or 4:4
*When you control your breathing, you can better control your thoughts and movement
*With the built in burpees and air squats, this workout will likely feel more like a 5 mile run
*Let’s pace it out from the beginning with that in mind
*Hold a pace that you see yourself being able to maintain for 30+ minutes
*It’s not about moving fast at any one station – rather maintaining a similar speed throughout


Running Line Drills

High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffles
Side Shuffle with Jumping Jacks
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
Fast Feet

DEMO VIDEO: Click Here

Body Armor

Hollow Rocks

After Each Set:
20 Dumbbell Rows From Push-up Position (10/Side)


*Working a lot of midline, as well as upper body pull in today’s Body Armor
*We’ll count 1 hollow rock as back and forth
*If hollow rock is too challenging – accumulate equal seconds in a hollow hold
*After each set of hollow holds, complete 20 alternating dumbbell rows from a push-up position
*Choose a moderate weight that you can complete with 1-2 breaks


Hollow Rocks: Video

Hollow Holds: Video

Dumbbell Rows From Push-up Position: Video



“A hero is one that knows how to hang on for one, minute, longer.”

~Norweigan Proverb

Often the difference between those who make it, and those who don’t.

If we want to see it through, we have got to be able to hang on. To push further than before. Success is like a wrestling match, with bouts of incredibly high intensity, and full of twists and turns. But in that… it’s a test of endurance.

But above all, its a test of will. That when everyone else stops, gives up, turns in… we hold on for one, minute, longer.

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