Jul 9, 2013
Rest day! Come into the gym and make-up a workout you missed or work on some mobility.
Also, mark your calendars for some upcoming social events! E-mail Becky for more details.
- THIS FRIDAY, July 12th at 7:30 p.m. – Sidney performs in La Boheme at The Paramount!
- Wednesday, July 24th at 7:30 p.m. – Steve performs in Legally Blonde – The Musical at Live Arts!
- Saturday, July 27th (ALL DAY) – come watch the CrossFit Games and hang out at the gym. We’ll have a grill set up, so BYOM (meat) and BYOB and let’s have fun watching people exercise.
We also have our next Solidarity Bring A Friend Week during the week of July 22nd! That Tuesday (23rd), Thursday (25th), and Saturday (27th) will be your chance to share the fun of CrossFit with a buddy. You’ll be their coach and workout partner. Start recruiting!
Jun 18, 2013
Make-Up
~or~
Mobility:
Be sure to test/retest everything you do. If you get positive results, make note and add to your toolbox! Don’t be the person that spends 30 seconds on each side/piece; spend a solid two minutes on each position, invest in a timex watch and use the timer/chronograph!
- Row 2k or spend 10:00 on the Airdyne at an easy pace
- Pick two areas that you need work and try at least one thing on each you have never done; the gym copy of Becoming a Supple Leopard is your friend!
Two spots remaining in the June 30th Olympic Weightlifting Seminar with Phil Sabatini! $45 for a full day of instruction (capped at 10 people); e-mail Michael to reserve your space today!
May 21, 2013
Don’t forget about our Memorial Day weekend hours: We are closed Sunday, May 26th. We will have one class at 11 a.m. on Monday, May 27th. We’ll be doing a team Hero WOD; get some!
Make-Up
~or~
Mobility:
Be sure to test/retest everything you do. If you get positive results, make note and add to your toolbox! Don’t be the person that spends 30 seconds on each side/piece; spend a solid two minutes on each position, invest in a timex watch and use the timer/chronograph!
- Row 2k at an easy pace
- Shoulder Positions Tests + Capsule or End Range Work 2 Ways
- Hip Mobility 2 Ways
- Foam Rolling
May 4, 2013
Today is a rest/make-up day. We encourage you to come into the gym and work on your business. We will have 45 minutes of guided mobility work to sweeten the deal.
Make-Up
or
Mobility:
- Row 2k at an easy pace
- Shoulder Positions Tests + Capsule or End Range Work 2 Ways
- Hamstring Work 2 Ways -or- Ankle Mobility 2 Ways
- Foam Rolling
Apr 17, 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.
Congratulations to our athletes who just finished the 8-week Whole Life Challenge! Everyone who worked hard to stick to the guidelines over the past 2 months saw tremendous results, whether it was in body composition, performance, or both!
Twenty-two athletes completed the 2 month challenge, and these are the results for the 20 people for whom I have complete scores.
Workout Results
It was so much fun watching everyone push hard and cheer for each other on Saturday’s workout. For the 12 minutes of 5 burpees, 10 sit ups, and 15 squats, we went from an average workout score of 274 to 307, an improvement of 12%. That’s more than a whole extra round increase! As a gym, we did 668 more reps the second time around. Woohoo!
Individually, Karl W. led the pack with a 41% improvement in work capacity, improving his score by 77 reps. Steph L. showed a 34% improvement of 62 reps, made all the more remarkable because she made these gains in a 3 week time span!
Body Composition Results
Gym-wide, we lost 41.75 inches. (It was really 43.75 inches, but this was offset somewhat by slight gains among the men who didn’t have inches to lose, but had muscles to build!)
Cory lost a whopping 7.5 inches (8% loss) over 8 weeks.
He was followed closely by Doni, who lost nearly 6 inches (5% reduction).
Both stayed strong on the challenge in spite of challenging travel and work schedules during the two month period.
We are so proud of all of our athletes for the dedication they brought to this challenge. Your hard work shows in the results! Even better, I’ve heard multiple people comment on how great they feel. Cory said it best yesterday: “While what other people can see are the physical changes, I know how great this feels, and I don’t want to give it up!”
Keep up the great work everyone!
Apr 9, 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.
Saturday is the wrap up for the Whole Life Challenge! The gym is open to anyone who wants to do the workout, not just WLC participants. We’ll be following up with a celebration meal on the Downtown Mall; some of us are headed to the
Monticello Wine Festival, as well. Join in any (or all) of the activities!
We’re excited to welcome Coach Connor aboard the Solidarity team!
