Sunday, April 13
“Don't call me a saint. I don't want to be dismissed so easily. ”
― Dorothy Day
Announcement:
We’ll be running 4:30pm classes EACH WEEKDAY starting next week. We want to add this option for our members for a few weeks and test out how the numbers look in our afternoon/evening sessions.
We will still offer 5:30pm Mon-Thurs during the week as well.
Nutrition Info: Habit Chaining
Hopefully some of you have taken on one of the challenges we proposed yesterday.
Today, we’re back to tools to assist with behavior change.
From CF Nutrition, “Repetition is very important when creating new habits, as is allowing enough time for the habit to become fully developed.
Start with small habits that are easy to change and then build upon them to develop new habits and substitute in more productive cues and behaviors.
This is called habit chaining and habit swapping.”
Warm-up
2-4 minutes of easy biking, jogging or rowing
-then-
2 sets, not for time, of:
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 pull-ups or ring rows
5 sit-ups or hanging knee raises
30 seconds of bike, jogging or rowing (try to increase the effort set after set)
60 seconds of rest
Strength/Skill
Superset
Renegade Row 24-24-24-24
Athlete Instructions
3-4 sets of 8-12 reps per arm
Movement Demos
For quality:
Plank Hold, 4 mins
Athlete Instructions
Accumulate 2-4 minutes.
Movement Demos
WOD
Part 1:
For time:
20 Pull-ups
Air Bike, 1000 m
10 Pull-ups
Air Bike, 500 m
Athlete Instructions
Rest 5 mins before the next part.
Other Equipment Conversions: Replace each 1000m of biking with 300m of running, 500m on the Concept 2 rower
Part 2:
For time:
20 Knees-to-elbows
Air Bike, 1000 m
10 Knees-to-elbows
Air Bike, 500 m
Movement Demos
Other Equipment Conversions: Replace each 500m of biking with 200m of running, 250m on the Concept 2 rower,
Goals
Super Fitness Robot time / rounds:
Part A- 3:15 or less
Part B- 3:45 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
Part A- 5:15 or less
Part B- 5:45 or less
Cool Down
Straddle Stretch
Hold 1-2 minutes.
Wall Shoulder Stretch
Hold 1-2 minutes.