PUSH Week and Vaccine Status
Now that we're settling into our September routines, it's time for another one of our classic PUSH weeks. For those of you who don't know, these weeks are where we program a different wod Mon-Sat to give you guys the opportunity to have a higher volume training week, and compete even more with your friends!
Essentially, instead of paired wods mon-tues, wed-thurs, and fri-sat, you'll see a different challenge each and every day! This means you can "cherry pick" workouts that suit your style OR go all out and train each day to push your limits.
If you're on a two day or three day membership, you can jump to unlimited for this upcoming week by grabbing our PUSH week membership HERE.
If you're on a punch card, each visit you come in will count towards your punches as per usual!
Each workout challenge will have three levels of difficulty - Scaled, Rx, and Comp. The idea is to do the same level of scaling each workout that you do, log your scores in beyond the whiteboard, and then we'll crown male and female champs in all categories at the end of the week!
This one is all about bragging rights, we're working on some special prize items for the next time around... so stay tuned for that. Otherwise, get yourselves ready for some epic challenges of all different types.
Secondly, I'm sure you're aware that there are new requirements set out by the provincial government regarding ensuring that people have been vaccinated. As of Monday September 13, certain facilities (including gyms) will be only available to people who are able to show proof of 1 shot of an approved vaccine. In October, the mandate extends to proof of 2 shots.
I have been thinking a lot about how to implement these guidelines with minimal invasiveness to our members and also trying to avoid disruptions to class schedules etc. We will have our process finalized today and all members will receive an email tomorrow (Friday) with details for next week.
Thanks for your patience with this and please be sure to continue to do the most important things like frequent hand washing / sanitizing, wearing a mask when required, and monitoring yourself for symptoms.
TRAINING FRIDAY SATURDAY
WARM UP: 3x
KB goblet cossack squat (keep it light) x 4/side
American kb swing x 12
Single arm kb press x 6/arm
SKILL: Front Squat 3-3-3-3-3
Go e2M and look to build each set, but not to max!! We're just looking for some strength exposure not sore legs for 3 days... or maybe we are!
Every 3 mins for 18 mins do:
3 Power Cleans, 155/105 lbs
6 Lateral Burpee Over Bars
9 Chest-to-bar Pull-ups
30 Double Unders
Unbroken after singles on the power cleans (ideally!), stay smooth and fast
FG3: regular pullups, 135/95, half reps du
FG2: assisted pullups / jumping ctb, scale bar weight as needed, single skips
FG1: modified as needed
CP1: 185/125, 13 CTB
CP2: 205/145, 7/4 bar mu or ring mu