Feb 17, 2013
Strength:
A/B/C: Press, Back Squat, Push Press
Conditioning:
8 minutes, as many rounds as possible:
- 12 Walking Lunges with seabag
- 6 Toes to Bar
- 3 Dead Hang Pull Ups
Mobilize:
5-10 minutes, foam roll or mobilization of choice
NEW HOURS – Starting March 4th
To better help our athletes balance training and work, we are changing our class times:
- 6:30 a.m. is changing to 6:00 a.m.
- 8:30 a.m. is changing to 8:00 a.m.
- No change at 11 a.m.
- 5:15 p.m. is changing to 5:30 p.m.
- 6:15 p.m. is changing to 6:30 p.m.
- Saturday and Sunday remain the same.
We will start this schedule on Monday, March 4th.
Feb 15, 2013
Whole Life Challenge Kick Off!
Measurements and photos taken starting at 9:00, workout starts at 10:00. This is open to ALL members, regardless of WLC participation status. Come join the fun!
WLC Benchmark:
12 minutes, as many rounds as possible:
- 5 burpees
- 10 sit ups
- 15 squats
Steph D. !
Feb 13, 2013
Happy Valentine’s Day!
Strength:
A/B: Front Squat & Deadlift
C: Bench Press & Deadlift
Conditioning:
4 Rounds,
- 9 Deadlifts @60%
- 12 Kettlebell Swings (70/53)
- 15 Ring Rows
Whole Life Challenge Kick Off!
The Whole Life Challenge begins this Saturday, February 16th! This 8-week challenge is a great way for you to apply the same dedication you bring to your physical training and habits to your lifestyle. Plus, you won’t be doing it alone! We’ll be doing our challenge benchmark as a group. Event starts at 9:00 a.m. and work out will commence at 10 a.m. Saturday’s event is open to ALL members, regardless of WLC participation. Come join the fun!
What are you waiting for? Sign up, learn the nutrition rules, stock your freezer, and get ready for week 1!
Feb 13, 2013
Today is a mobility/rest day/make up day. Come in and do some targeted mobility work, active recovery and light skill work, or make up a workout you missed earlier in the week.
Baseline Results!
We keep records of our workouts, because sometimes progress is incremental. It can be hard to see it day-to-day when we are caught up in the stresses of work and relationships, but much easier to measure on a month-to-month basis. We recently revisited the Solidarity Baseline for members who have been with us for at least 2 months. The results were impressive.
- The average baseline time was 1:51 faster than in November (an average of 24% off earlier times).
- The gym average time was 7:01 in November and 5:10 in January.
- The fastest time on the board dropped from 4:04 to 3:43!
- The range of scores narrowed: in November, it was 5:22, and in January it was 3:29.
While everyone saw improvements in time and scaling, there must be something in the water over at Silverchair, because both Steph L. and Craig G. improved their baseline times by 3:40 (Steph improved by 3:43, while making the transition from ring rows to bands!). They were slightly out edged for most improved, however, by buddies Ben E. (3:59) and Daniel P. (4:43). Had Daniel kept going, he would have finished the baseline twice in the time it initially took him to do it once!
These results are a testament how much you can achieve by committing to show up and put in hard work every week. What improvements do you hope to make 2-3 months from now?
