Hey Old Cityzens!

Happy Valentine’s Day! Happy middle of the month! Happy continued celebration and learning throughout Black history month.

We’re nearly halfway through the first quarter of the year, and it’s nice to see some goals going up on the board. Have you added your goal? Have you been working towards that goal? Have you been talking with and working with a coach to help you get closer to that goal?

Something that can help you get closer to those goals is keeping track of your workouts. Not just what your score was for a particular WOD, since we rarely repeat them, but noting what weights you used or other scales you might’ve done. Maybe you finally swing the 35# KB overhead for half the workout. Note it! Maybe you did jumping pull ups from a lower setting making you have to pull higher for pull ups. That’s improvement! Maybe you did handstand push ups from a pike position on a box vs knees. Big improvement!

And for strength work, it’s always good to track the weights you used in the warm up or build up sets to the working sets/weight. You’ll find in the coming weeks and months, that we’ll be relying on this information, and coaches won’t always have it on hand. This can be done with a notebook and pencil, our ZenPlanner App, an Excel spreadsheet, or something else that works for you. Keep track of your 5s, 3s, and 2s, as you’ll see more sets of these vs build to a heavy X. This will give you good place to start from instead of guessing every day where to start.

Start NOW!

 

Let’s see what’s coming up this week..

 

Monday – It’s Valentine’s Day, so it’s a partner workout with rowing, box jumps, and clusters. Everything you love to hate!

Tuesday – Toes to bar skill work with some wall walks and power cleans.

Wednesday – Double strength day with some hang power snatches and push press.

Thursday – Long workout with double unders and “DT”

Friday – Back squats with some tabata swings and burpees. Yaaa burpees!

Saturday – Bench press and rowing.

Sunday – Rest Day! Relax, and we’ll see you back in the gym tomorrow!

Let’s have another great week!
-Jen