Happy New Year, Old Cityzens!
I hope everyone had a great holiday and enjoyed some time away from the gym. A break from the weights is a chance to reset the body and come back ready to work hard.
I’m including a link to a new blog post about tracking your workouts. At minimum, we like everyone to keep track of their max lifts and benchmark workouts, such as the Girl WODS that we perform every 3 weeks (hint, hint). But it goes beyond that, especially for new members. It’s hard to see change if you don’t have a starting point to refer back to. This is more than strength, this includes your flexibility (how is your front rack position?), mobility (can you hold an active paleo chair for 1 minute?), your accuracy (100 unbroken single unders), etc. If you’re working pull ups how long can you hang from the pull up bar? If you’re working on muscles ups, how many strict ring dips do you have? How often are you performing these tasks?
Keep track of your work so you can see not only where you’re going, but how long it took you to get there.
For this week, reminder that we only have classes at 6 and 7am, and 4 and 5pm on Monday.
Strength – we’re starting over with 5 x 5 for all three strength movements – back squat, deadlift, and press. If you’ve been tracking since we started in October, you might find your starting weight will have increased. If you haven’t been tracking, now’s a good time to start. Use an online app, use Google sheets, use a pen and paper. Use something.
Monday – squats and some barbell work. Doing some math from the strength work to get your weight total for the wod.
Tuesday – basic gymnastics movements and KB work.
Wednesday – a good test of overall strength and mental fortitude.
Thursday – heavy deadlifts. Partner up.
Friday – Clean and jerks followed by a spicy EMOM, one you’ll love to hate.
Saturday – more squats but with a pause. Slow down and enjoy the bottom of the hole.
Sunday – continuing with the Hero WODs.
Show up. Do work.
