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Wednesday…7/25/18

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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!

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Mindset:

“Those who don’t believe in magic will never find it.”
–Roald Dahl

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Nutrition:

Use soups and stews frequently. – Soups and stews are a great way to make a hearty and satisfying meal. It’s hard to mess up a soup recipe, and soups are complete meals that require no side dishes.

 

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Movement:

A. MWOD:

Midline, Shoulder, and Posterior Chain Prep

 

B. Skill:
“Burpee Capacity Test”
4 rounds of:
2:00 Burpees with Heart Rate @ or below 156BPM – DO NOT exceed 156BPM.

*Rest :30 between each round. Use this time to write down HR & amount of Burpees performed each round. To gauge HR during rest intervals, find your pulse immediately when the rest period begins. Then count from :10-:15 (5 seconds). Write down this number, and the amount of Burpees completed each round. For example, 12 beats in :05 = 144BPM and 13 beats in :05 = 156BPM. Anything above 13 and you should slow your pace (decrease amount of burpees done). Anything below 12 and you should speed up your pace (increase amount of burpees done).
*Before you begin, perform a 1:00 test/warmup – rest as needed after the 1:00 test/warmup.
*Note HR 1:00 AFTER finishing the test.
*Score = Average Burpees in 1 min. Take all of the burpees complete during the test, add them together, and divide by 8 to get your average burpees in 1 min.

 

C. Weightlifting:
Overhead Squat – 5×3 @ 60-70% 1RM

*The weights are just suggestions…don’t feel the need to go to 60%, but DO NOT go over 70%.
*Quality over quantity. You will be a bit fatigued after the Burpee Capacity Test, so use this time to perfect your movement and get more comfortable in the overhead position

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Post WOD Recovery:

Couch Stretch – 2min each side
Kneeling T-Spine Extension (arms on box or bench) – 2min

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