072514 – FIRE IT UP FRIDAY!
Here we are everyone! It’s another Friday and tonight is the In-House Throwdown! So Fire It Up! I am looking forward to seeing everyone since I have been away for the last week. Remember that afterwards we will order in some Soul Fire BBQ and bring whatever you would like to drink.
This time away didn’t permit me to train as much as I would have liked and it wasn’t very active at all. It was a painful reminder of how much our bodies just want and need to move on a daily basis. I am not speaking about getting into the gym and hitting the WOD but just moving. Go for a walk, hike, swim, whatever! Being sedentary is not good for ya! I have been able to train the last 3 days and I feel significantly better because of it. Keep moving!
Keith from Metrowave Fitness will be with us again next weekend. He will be able to begin weighing on Friday PM and then Saturday AM. If you registered for the first round then you are set for this time as well. There will be a sheet at the front desk this week to sign up for a time slot.
If you have not previously signed up but would like to participate this time then you can email Neal and sign up on the sheet as well. The cost is $75 for a one time dunk test. $125 if you want to pay for two dunk tests (Keith will return again in the fall at a date TBD).
Why should you participate? Hydrostatic weighing is the 98.5% accurate in determining your body composition. Favorable body composition is one health marker we use in the sick to super fit continuum. The scale is not a good indicator of fitness as it does not differentiate between muscle and fat. Further, those participating in the dunking receive a handout outlining recommended macronutrient consumption to improve one’s body composition.
WHAT’S ON TAP
Here is this upcoming week’s programming:
1. Snatch – 184.108.40.206 x 3 sets @ 73%; rest 3:00 between sets
2a. HSPU Cluster 220.127.116.11 x 3 sets, rest 1:00 between sets
2b. Palms facing you Pull-up cluster 18.104.22.168 x 3 sets AHAP, rest 1:00 between sets
3. 12-9-6 for time
Box Jumps, 30″/24″
With a partner complete for time (relay style)
21-15-9 reps of
Hang Squat Clean, 95/65
Then both run 1500m at the same time (both must finish for final time).
1. Power Clean – 22.214.171.124 x 3 sets @ 73%, rest 3 min between sets
2a. Ring Dips 8-12 reps x 3 sets, rest 1:00 between sets
2b. Glute Ham Raises (only to parallel) 8-15 reps x 3 sets, rest 1:00 between sets
3. AMRAP 6
15 Russian Swings, 32kg/24kg
10 Toe 2 Bar
30 Deadlifts, 135/95
1. High Bar Back Squat @ 20×1, 7-9 reps women/70% x 3 reps for men x 5 sets, rest 2:00 between sets
Complete 5 rounds for time
15 Overhead Squats, 95/65
Row 5 min for max calories
rest 4 minutes
Run 5 min for max distance (500m loops)
rest 5 minutes
Row 5 min for max calories
1. Shoulder Press – 2RM
2. EMOM 15
5 Over the bar burpees
1 Snatch, 185/125