Thursday 2013.08.08
Strength:
Two-Position Clean Deadlift, 7×2 @110%
Pause at the patella and at the hang.
Conditioning:
3 rounds for time of:
- 25 Pull Ups
- 8 Power Cleans (155/95)
Wednesday 2013.08.07
Rest day! Come into the gym and make-up a workout you missed or work on some mobility.
Register today for the Whole Life Challenge to get an extra $5 off!
Here’s what to do:
- Go to www.wholelifechallenge.com
- Create an account
- Register for the Challenge that starts on September 7th
(use our Unique Community Discount Code: WLCRYGFYprWC)
If you have any questions or concerns, please don’t hesitate to ask. There is a ton more info available on the Whole Life Challenge website and the Eats blog; a summary of the success of the Winter/Spring challenge is also available here.
Tuesday 2013.08.06
Strength:
Bravo track athletes should have an updated max to work off of (we tested on 07.29), if not, find your one rep max today.
Today and for the duration of this cycle Bravo athletes should calculate percentages using their training max (training max= 90% or 1RM * 0.9).
Back Squat
A: 4×10 @65%
B: 3×6 @70%, 1×6+ @70%
Conditioning:
Four rounds for time of:
- 400m Run
- 7 Front Squats (135/95)
Monday 2013.08.05
Strength:
Today marks the first day in our new strength cycle. Bravo track athletes should have an updated max to work off of, if not, find your one rep max today.
Today and for the duration of this cycle Bravo athletes should calculate percentages using their training max (training max= 90%/1RM * 0.9).
Press
A: 4×8 @ 65%
B: 3×6 @ 70%, 1×6+ @70%
Conditioning:
5 rounds for time of:
- 15 Lateral box jump-overs (24/20)
- 15 Push press (115/75)
Rest one minute between rounds
"Attack of the Zombie Waiters", starring Ashley FitzGerald
Fall 2013 Whole Life Challenge
We’re going to be playing a really fun health & fitness game as a community called the Whole Life Challenge. It’s a game that measures your ability to see how much of a difference you can make in your body, fitness, and lifestyle habits over the course of 8 weeks.
The game starts on September 7th, but the time to register is right now. You save an additional $5 if you sign up by August 7th!
REALLY IMPORTANT:
We have a Unique Community Discount Code just for US! It does two things:
- Gives you a $5 DISCOUNT when you use it.
- Registers you for the game as a member of OUR community.
HERE’S THE CODE: WLCRYGFYprWC
***Make sure you use this code when you register – and, if you invite others to play with you, send them the code too!
Here’s what to do:
- Go to www.wholelifechallenge.com
- Create an account
- Register for the Challenge that starts on September 7th
(use our Unique Community Discount Code: WLCRYGFYprWC)
If you have any questions or concerns, please don’t hesitate to ask. There is a ton more info available on the Whole Life Challenge website and the Eats blog; a summary of the success of the Winter/Spring challenge is also available here.
Important Dates:
- August 7th – last day to save $5 on your registration!
- August 25th @12PM – WLC Q&A event
- September 7th – WLC kick off event at the gym!
- October 5th – Mid-way potluck
- November 2nd – WLC closing event at the gym
You do not have to be a gym member to participate in the WLC. Friends, family, and community members are welcome!
