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Tuesday…7/31/18

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Weekly Announcements:

  1. Summer Yoga with Chantel – read more here!
  2. Gauntlet For Glory, our first ever in-house partner competition, is slated for August. Read more here!
  3. Beginning Monday, August 6th we will have two class updates: the 9am morning class will be moved to start at 9:30am. We will also be removing our 7pm class on Tuesday and Thursday evenings.

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Mindset:

“Performance-wise, you really need to be down in the trenches; you need to do the hard work, for a lot of reasons: To build yourself as a performer, to get a sense of the audience, to work hard and to wonder, ‘Do I really want to do this?’ –Joan Jett

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Nutrition:

Sub in veggies for pasta. – This simple substitute can take a carb-laden meal and replace it with one that is packed with vitamins, minerals, and fiber. You’ll still get to use delicious, meaty sauces so you won’t miss the noodles. This substitution alone can lead to some big improvements in your waistline. I use spiralized beets and love it!

 

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Movement:

A. MWOD:

Forearm & Shoulder Prep

 

B. Skill:
5-8min of Odd Object selection, then, as a class:
8min EMOM:
Odd min – :30 Double Unders
Even min – :30 Odd Object Hold
*Double Under scale – :30 of attempts
*If you choose to hold a barbell, kettlebells, or dumbbells, hold them in the front rack hold. If you choose a stone, sandbag, or something similar, hold them in front of the body.

 

C. Metcon:

15min AMRAP:
100m Suitcase Carry, left arm (53/35)
100m Suitcase Carry, right arm (53/35)
100m Waiter’s Carry, left arm (53/35)
100m Waiter’s Carry, right arm (53/35)
Run 200m

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Post WOD Recovery:

Forearm Smash – 2min each side
Sitting Forward Fold – 2min each side

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