With or without equipment, “at-home” WODs Wednesday 2/17/21

16
Feb

With or without equipment, “at-home” WODs Wednesday 2/17/21

Evening Classes cancelled and all classes resume tomorrow (Thursday)

We will officially be closed the rest of the day (Wednesday). We will start fresh tomorrow morning with all classes ON for Thursday! I am having the parking lot plowed late afternoon/early evening today, so we can come back the right way, as streets will also be plowed throughout the night, and the snow will have supposedly have stopped. There will be an “at home” workout for anyone that rather still stay home. I also know some of you are “trapped” at the moment with the latest wave of snow.

Thank you for being patient through this. It’s never fun to deal with bad weather and adapt your schedules and routines at the drop of hat, and oh yeah, not lift some weight daily 🙂

I’ll (Macy) be coaching the early morning crew tomorrow (Thursday) and should have Black Lab Coffee with me. Let’s start the morning off right!

PS. Please use caution if traveling to the gym. It’s up to your personal discretion/judgement to make gainzzz at CFR 😉 Love ya guys!


With Equipment Workout

For Time:
100 DU, 50 Sit-Ups, 400m Machine
80 DU, 40 Sit-Ups, 400m Machine
60 DU, 30 Sit-Ups, 400m Machine
40 DU, 20 Sit-Ups, 400m Machine
20 DU, 10 Sit-Ups, 400m Machine
*If the machine is a bike of any kind, times the meters by 3 or go 40/30 Calories (your choice)

*If no machine, you may use mountain climbers like the “no equipment” workout. Don’t be naive! Mountain climbers are nasty! Right/Left = 1 rep

Mountain Climber video – https://youtu.be/1J4hRICVjRo

STIMULUS
This big, longer chipper workout will challenge our metabolic conditioning
Let’s chip away at the double under and sit-ups movements in manageable chunks
A good overarching rule for this workout is that the second half of the workout should be performed at the same speed or FASTER than the first
If we stay under control for the first half, we’ll be able to attack the second half
Find paces and break-up strategies that you see yourself improving upon

WARM-UP
8 Minutes Straight
1 Minute Row
1 Minute Glute Bridges

1 Minute Row
1:00 Hollow Rocks

1 Minute Row
1 Minute Glute Bridge Walkouts

1 Minute Row
1 Minute Sit-Ups


No Equipment

For Time:
100 Line Hops, 50 Sit-Ups, 40 Mountain Climbers R/L=1
80 Line Hops, 40 Sit-Ups, 40 Mountain Climbers R/L=1
60 Line Hops, 30 Sit-Ups, 40 Mountain Climbers R/L=1
40 Line Hops, 20 Sit-Ups, 40 Mountain Climbers R/L=1
20 Line Hops, 10 Sit-Ups, 40 Mountain Climbers R/L=1

*If no machine, you may use mountain climbers like the “no equipment” workout. Don’t be naive! Mountain climbers are nasty! Right/Left = 1 rep

Mountain Climber video – https://youtu.be/1J4hRICVjRo

STIMULUS
This big, longer chipper workout will challenge our metabolic conditioning
Let’s chip away at the line hops and sit-ups movements in manageable chunks
A good overarching rule for this workout is that the second half of the workout should be performed at the same speed or FASTER than the first
Use a line in the floor or tape to create a lateral jumping pattern, over and back counts as 1 line hop
If we stay under control for the first half, we’ll be able to attack the second half
Find paces and break-up strategies that you see yourself improving upon

WARM-UP
8 Minutes Straight
1 Minute line-Hops
1 Minute Glute Bridges

1 Minute line-hops
1:00 Hollow Rocks

1 Minute line-hops
1 Minute Glute Bridge Walkouts

1 Minute line-hops
1 Minute Sit-Ups