We are meeting at 10:00 at Forest Hills Park, rain or shine. Our Saturday community workouts are always free and open to the public!
Skills: Push up & squat basics
Work:
In 10 minutes, complete as many rounds as possible of,
Mobility: Contract and relax hamstring stretches
Free park workout this Saturday, July 21, at Forest Hills park at 10 a.m. Hope to see you there!
Strength: Make up day
Consistency is important for strength work. With summer schedules, it can be difficult to make it in consistently, so we will be strategically using make up days to enable you to get your lifts done and make steady progress. You’ll be making up whichever day you missed.
Work:
20 pullups, rest 2 min, then
“Annie”
50-40-30-20-10:
Rest 2 min, then 20 pullups
Being Consistent on the Road
While we had a fantastic vacation, it can be difficult to get workouts in on the road, especially when you are following a specific strength template! For short trips, we might just take an extra rest day or do a bodyweight workout, but neither of us felt we could afford to take 12 days off of our lifting cycle. What did we do? We spread a week’s worth of lifting over the course of the trip — the gym and vacation are both supposed to be FUN, not a source of stress and anxiety! — and had great opportunities to see aspects of the cities we were in that we might otherwise miss.
In Cartagena, we got our pump on with some guys working on their pechos (chests) and espaldas (backs) in a tiny, sweltering gym. Later in the week, we checked out the shiny Bodytech gym and found everything we needed for some lifts and a kettlebell workout! In Bogota, Geoff of CrossFit Bogota was kind enough to let us use his squat rack while he put dozens of people through a tough looking burpee/KB/knees to elbow workout. Afterwards, we took full advantage of their on site cook (!) to snag some delicious snacks for the trip home.
Of course, sometimes you get really lucky, and you find out your hostel comes equipped with a view AND a barbell…
Michael going overhead in Salento
We found an awesome, homemade barbell constructed from a length of pipe and concrete. (annnd…if taking pictures is a workout, whew! we got a good one).
Strength: Shoulder Press, 5-5-5-3-3-3
Work: 3 rounds for time of
Lift Big Eat Big just published a great article on self-care and preventing and dealing with injury. READ IT! If you do have an injury, make sure to let us know so we can help you modify workouts.
We’re back from vacation! Looking forward to seeing you in the gym.
Mobilize: Pre-Squat Hip Sequence, Front Rack
Strength: Front Squat 5-5-5-3-3-3
Work:
Three Rounds (not for time) of,
Then, in 10 minutes, complete as many rounds as possible of,
[youtube http://www.youtube.com/watch?v=JBHzXF-mVjY]
For this workout, find a park with a bench that you can use.
Work:
4 rounds for time:
Core: 2 sets of 30 seconds plank hold center, 30 second right side plank, 30 second left side plank.
Close: 1 minute pigeon pose each leg