Hey Old Cityzens..
I hope you enjoyed “StretchFlix and Chill” on Friday. Remember that mobility doesn’t end when you leave the gym. Try to accumulate 30 minutes each day to help improve your range of motion and recover from each workout. And if you couldn’t make it Friday, “D2: The Mighty Ducks” is streaming on Netflix. And if you want to find out when “the unruly team of hockey misfits grows up a bit and receives scholarships to a prestigious prep school, where they take on the snotty varsity team,” check out D3!
A few reminders that the board is posted every night to Evernote. You can find it through Twitter at OCCFWhiteBoard. It’s always good to write down your times and weights after each class instead of relying solely on board to track your progress over the months. Check out this email I received recently..
“Last time we were cycling through backs squat:
When we shifted to 5×3 on nov 4 I hit 155#.
I started that cycle with a 5 x 5 @ 115# on oct 3 and ended on 5 x 3 @ 170# on nov 26.
Today I did 5×5 @ 155#. Started on 1/2 5 x 5 @ 120#
Moving on up”..
With that includes increased mobility in the hips and ankles, something that you won’t see on the board.
With that said.. onto the workouts.
Monday – Deadlifts to start the week, and a quick little ditty to make you a better person.
Tuesday – Oly day with some snatch work. The wod includes some unilateral work to help improve shoulder stability and core.
Wednesday – If you see a rowing workout and say ‘that’s it?’, be prepared to suffer. If it looks easy on paper/online, you know it’s going to hurt.
Thursday – Bring your jump rope and your patience.
Friday – Wrapping up the week with some back squats and a classic Girl WOD.
Saturday – If you thought rowing by itself was tough, combine it with some barbell work and see how you feel.
Let’s have another great week.
Show up. Do work.
