JT’s Weekly Update, and a Nifty WFH WOD

JT Scott | 04/26/2020 | 10

Okay folks, time for your weekly JT Update!

COVID still sucks, and we’re all still indoors for the forseeable future. I know some of you are still looking at that May 4 date for “re-opening” but imma tell you right now: that ain’t happening. I hope you all have your masks and are using them. Yes, even when you’re out running. Folks out there without masks are making people hella nervous, and when compliance is low with an advisory sometimes that leads to it being not-so-optional, and I know personally that’s not something I want to have to mandate.

On the upside: look, running in a mask is crappy but your cardio is probably already in terrible condition. Consider it to be good VO2max training. Embrace the suck, wear your mask. Besides, the only sunny day this week is Wednesday – but yes we will be inviting you to run that day. Wear your mask, run in the road! Take the street! Especially the side streets.

Things are starting to look up on the testing front at least. Starting Monday, Cambridge Health Alliance is opening up testing to any and all Somerville residents free of charge, you just have to book an appointment before you head in. (Drive thru only for now, so you need a car.) Go to THIS LINK to find out how (click on “COVID TESTING” to read the procedure) and then call call 617-665-2928 (Mon-Fri, 8:30 a.m. – 4 p.m.) to set up your appointment time slot.

For your workout today, there’s two kinda new improvised movements. This one comes from way back-in-the-day for me, from back when I first started CrossFit. I didn’t have much equipment, and I was working out at my house, so… perfectly suited for now! This one is SPICY when you get after it.

For the Squat Clean Thrusters: start with a heavy object (loaded backpack, KB, dumbbells, whatever) on the ground. Set up with a nice flat back to get a nice jump and then drop into a squat to catch it at the bottom of a squat clean with the weight at your shoulders. Then rocket up out of that squat and continue the momentum all the way up overhead to full extension. Bring the weight down to the ground and repeat. This video has a good example of what doing Squat Clean Thrusters with a small sandbag looks like. Grab yourself that bag of rice you still ain’t opened and get after it.

For the “Single Arm Plank Weighted Arm Raises”: Grab one of your weights from Friday: bigass jar of pickles, heavy-ass-book, whatever (around 5 pounds is plenty). Start in a plank with the weight on the ground right under your chin. Holding a one-arm plank, grab the weight with your other hand and – with a STRAIGHT ARM – raise that weight up until you can make a straight line from your toes to the outstretched arm fully in front of you. Bring the weight back down under control, and do it again. In the first round you’re looking to do 21 on the left arm, then switch to the right arm for 21. You can look at this video or this video for examples – just grab onto a light weight and spice it up some.

21-15-9
(Object) Squat Clean Thrusters
Single Arm Plank Weighted Arm Raises (L)
Single Arm Plank Weighted Arm Raises (R)
* 50 Mountain Climber steps after each round