W.O.D. Friday 4/13/18


W.O.D. Friday 4/13/18

Two Big Announcements!

This next Monday the 16th, on a trial basis, we will be starting a 3:30PM class Mondays, Tuesdays, and Thursdays with childcare included!  This is to answer the call of many of you needing an earlier class and also to alleviate the larger classes in the evenings, to ensure you’re getting the coaching you need regularly! 
If you want this class to stay on the schedule, BE THERE!  Thank you 🙂

Next announcement!

RockTape Certified!

Mrs. Katie Cook, Physical Therapist, will be joining Chance Martin, our onsite Doctor of Physical Therapy, for his Mobility class at 6PM on Mondays to work with you and apply Rock Tape to those needed, as she is now RockTape certified!

RockTape works to decrease pain, decompress tissues, and increase muscle representation in the brain for improved performance. All of these results are achieved through skin receptors closely related to the brain that controls motor output.

How are RockTape services provided by Katie different from buying tape at the store and applying it myself and following videos or manuals?

Manuals and videos that you find are very limited to taping for pain in a specific body part. However, pain may merely be a symptom of mobility or structural limitations elsewhere in the body extending beyond the site of pain. During a RockTape-certified taping session, different movements will be assessed and an analysis will be performed to examine all planes of motion during different conditions. It is from this pre-/post-testing that Katie can truly capture which planes of motion have the potential for improvement.

How long does RockTape last on the skin?

Tape wear can vary from 2-5 days per manufacturer report. In the clinic I have compared KinesioTape, KT tape, Meuller, and RockTape. By far, RockTape has performed the best with children and adults with both sensitive and tough skin types. It holds up well with multiple days of sweat and showering due to its cotton make-up. RockTape is by no means something to be permanently dependent on. If properly used, it is a valuable training tool to minimize need for long-term bracing.

How much does it cost to see a RockTape-certified provider at CFR?

Once you buy a $20 box of RockTape (tax included), your first certified taping session and consult is FREE! You keep the tape you buy, over 16 feet of tape! Once you return for another consult, all that is charged is $1/minute with your box of RockTape in hand.

When are RockTape Sessions available?

We are launching RockTape Sessions alongside Mobility Class on Mondays at 6:00 p.m. RockTape Sessions and Mobility Class by our in-house Doctor of Physical Therapy go hand-in-hand.

Rock Tape Appointment Sign up

Strength – 12 min EMOM

Back Squats – Every 2 minutes on the minute for 12 minutes, complete a set of 2 back squats – 6 sets of 2 at 80% of your 1 rep max

*If you don’t know your 1 rep max back squat, work up to a challenging weight and stay there all 6 sets for 4 reps

*Coaches- please allow 5-10 minutes for athletes to work up to their starting weight and keep it all sets

Conditioning WOD – 12 minutes

With 3 minutes at each station before rotating, complete max reps/calories working 40 seconds on, 20 seconds rest…

*Transition quickly after each 3 minutes, to next station

*1 score – keep a running total of all movements (yes, you can really rack up the reps on the double unders 😉

  1. 3 min – 40on/20off Calorie Row
  2. 3 min – 40on/20off Double Unders
  3. 3 min – 40on/20off KB Swings 70/55
  4. 3 min – 40on/20off Pistol Squats R/L=2

*Scale DUs with max singles or max line/PVC jumps based on ability level

*Scale Pistol Squats with max Air Squats

*Reminder that KB Swings, the KB needs to be directly overhead, bottom of the bell facing ceiling, with body in straight line.  If you need to scale this movement, go lighter or complete Russian swings

Post your 80% working weight today for back squat and total reps achieved in the workout!