Stronger Together

JT Scott | 11/19/2017 | 3

Today’s the first day of our new cycle, and a small change at the facility.

For starters, we’ve seen a lot of growth in our membership lately and we want to make sure everyone has a space in classes they want. To help accommodate that, we’re bumping up our maximum class sizes to 12 athletes per class. We’re also shifting our free trials to be predominantly on Sundays and using that to help determine if new members are ready to jump right in, or if we’d recommend some personal training time with one of the coaches to help get them ready for the full class environment. I have confidence that the first change will be just fine, and I’ve bought some extra equipment to make sure we’ll have enough for everyone. As to the second change: it should help our classes run even smoother, give us a head start as coaches with understanding where beginners will need help, ensure that new people are confident and ready to roll when they join you in class, and allow for our coaches to continue to give detailed feedback to everyone during classes. I think this will make a big difference in the holiday rush!

We’re also changing the programming a little to let us make the workouts a little more varied, a little more complex, and sometimes a lot longer. We’ll still be squatting a lot, but we’ll also be spending more time in each class focusing on the movements ahead. This will allow us to more frequently incorporate moderate to heavy loading in the workouts, add more advanced skills to the RX WODs, and stretch the time domains past the 12-15 minute range that we frequently spend time in.

Today is a great example of that programming flexibility. It’s a long WOD with a lot of familiar elements, but some skills that we can spend some time working on before getting started. We’ll also be doing a lot of warm-up prep on your shoulders and basic movement mechanics. When the WOD is ready to fire up, you’ll get a choice: go it alone, or work with a partner.

My suggestion: work with a partner! It’s fun, it’s motivating, and since only one of you is working at a time it will let you split the reps and give you a really sharp sprint-interval feel to the workout. Every time you’re up to bat you can give it your best effort, knowing that you’ll be recovering for a bit while your teammate takes a turn next. You really will be stronger (and faster) together – I suspect the teams may rack up more rounds in this AMRAP 20 even though the reps are doubled.

WOD:

 AMRAP 20                -OR-      WITH A PARTNER, AMRAP 20
 20 Broad Jumps (6')               40 Broad Jumps (6')
 25 Toes-to-Bar                    50 Toes-to-Bar
 30 Goblet Squats (1.5/1)          60 Goblet Squats (1.5/1)
 35 KB Swings (same)               70 KB Swings (same)
 40 Double-Unders                  80 Double-Unders
                                    * Only one partner at a time working

THANKSGIVING SCHEDULE UPDATE: Due to the holiday week, we’ll be closed Wednesday evening, all day Thursday, and Friday morning. The weekend we’ll be having our standard 10am clas The calendar is up-to-date, so just check there if you’re not sure what’s up.