Kimimela
20 minutes 1,2,3,4,5,6,7 . . . Back Squat 185# / 135# Box Jumps 30” / 24” Bench Press 135# / 95# Burpees Recovery: 2 Rounds 25 Wall Balls 15 GHD Sit Ups Corona WOD: Annie 50,40,30,20,10Double Unders (tuck jumps if you don't have a rope) Situps
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An ounce of prevention is worth a pound of cure. That will probably hold true even with this current health issue. For some healthy living tips to keep your immune system strong, check out this blog post.
Max Turkish Get-up Compare to 9/4/19 then 2 min Max Air Squats Compare to 9/4/19 Recovery: Row 500 Meters 3 Rounds 15 Weighted Sit Ups 20 Air Squats CoronaWOD Cecilia 1 burpee on the first minute 2 burpees on the second minute 3 burpees on the third minute continue adding one burpee each minute until you cannot get the given reps done in the given minute Hey everyone happy St Patrick's day,
First, almost everyone who has been coming into the gym has been meticulous in helping to protect each other by wiping down equipment, washing hands and following smart protocols for protecting themselves and others while reducing the chances of transmitting any virus, flu, cold or corona. Thank you. I don't want to mother anyone and I know that a lot of our clients need to be able to come in for stress relief and a sense of community in these scary times. Today with all the new information coming in over the weekend, there were some great conversations at the gym which got me thinking. To everyone who has made the effort to increase their level of fitness, great work! Seriously, all your effort is setting you up to succeed in some very primal ways. This virus is unique in our experience, no one seems immune and the eventual saturation point is estimated at 50%. All of the efforts being made by the government and the rest of us, is not to stop the virus, but to slow down the spread so that the resources we do have (ventilators, hospital beds, etc.) can help as many people as possible. If everyone gets sick at once, it will become really rough, really fast. You and I will likely get the virus, however like many things, it seems that if you are healthy your survival odds are pretty decent. Good health, or even better a high level of fitness does not come freely. Your struggle, effort, discipline and time under tension have made you what you are today. However, unlike a savings account or CD, fitness is a depreciating asset. You have put yourself in a good spot to be when finally "The S*%$ Hit The Fan." However, to maintain and make gains on your current fitness, work must be done. Anyone who has come back to the gym after time away for any reason knows what I am talking about. Even with a great level of fitness there is still plenty of worry out there. People who care for or work with young kids, the elderly, asthmatic, or unhealthy individuals are concerned for them and that is understandable. To help with this, for those who don't feel that coming to the gym fits the level of risk that they are comfortable with we are going to start a daily at home body weight CoronaWOD. I'm calling it that, because this is going to happen only as long as times are this tenuous. We are not planning to close doors until absolutely forced. Everyone has to assume their own level of risk, and we want to make this available to those who are comfortable with being here. That being said, that doesn't mean we have forgotten those who can't, or choose not to be here. We understand on every level. Besides, maybe I can help you burn some energy off those kids with cabin fever when they join you in a workout. If you choose to do the daily CoronaWOD please leave your scores, gripes and encouragement in the comments on the website. These workouts won't be as varied as what we can do in the gym, but we are all family and this is something that we can do together. I'm proud of all of you. This might not be the zombie apocalypse, but if it was . . . we'd be ready! Stay safe and live life on your own terms. Clint PS Tomorrow's CoronaWOD is Cecilia, I didn't't say it would be easy . . . Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert. "Ryan"
Five rounds for time of: 7 Muscle Up (Sub 21 Pull ups & 21 Dips) 21 Burpees Men's: 12:13 Tate Women's: Uncontested Recovery: 21-15-9 Burpees Russian Twist The gym will be unaffected and will have normal hours. The next paragraph is a quick rant on something that I feel is more important than what is being put out by the media and something they are specifically not mentioning. After that are the gyms containment policies.
While everyone is focused on Carona, there is a bill in congress to remove internet encryption. Here is the Forbes article. I love how they call it the "Earn it Bill." Just like the Patriot Act. Not only is this wrong on a personal level, but think about how much business will go overseas, just because people will feel safer not having the US government (and everyone else with the means to use the same measures) go through everything that is done on the internet, credit cards, emails, etc. They don't use the word encryption in the writing, they just state that government has a right to see everything. Well if you can see it, it isn't encrypted. Now back to the virus containment procedures. I'm setting DEFCON - 2 at the gym, which just means we are actively having this conversation. Turns out you are responsible for your own health and safety. Surprise! Honestly if you are working out at a gym of any kind, you probably have a strong handle on this concept. It is not the government, your boss, or your landlords job to keep you from gaining weight, dancing in traffic or catching any virus whether it is this one, the flu, the Rhinovirus (Common Cold), etc. Since they closed down the school system, there will probably be more kids at the gym. Kids touch everything. You have been warned. Turns out that we have this occur annually every year in June, July and August. Your mom has a vested interest in seeing grandchildren, so she would tell you to wash your hands. Listen to her. Here is the official gym policy. Surgical wipes are available along the wall. There is a secret stash behind the bleachers since we moved the bleachers. You have no idea who used a barbell before you, and who they were in contact with before they walked in. So feel free to wipe down the equipment before you use it to protect yourself and after if you feel obligated to protect others. Or if you don't care, I don't care. Seriously. If you feel like washing your hands after working out, that will probably keep you even safer and there is hand soap at both sinks. As full disclosure the surgical wipes are supposed to be handled with gloves, mostly in the state of California, because they are pretty strong. If any trainers get symptomatic they won't come in. If you or your immediate family are symptomatic with in the last couple days, you shouldn't either. In the case that a majority of the trainers become symptomatic we will step up to DEFCON 3. The official policy at level 3 is that I will unlock the door before anyone arrives. Since this virus is respiratory, I will deposit a shot glass and bottle of whiskey on the desk, for a single dose to be taken by members as they exit. Then I will wipe off the door knob as I leave. I will return after hours if necessary to lock up and remove any zombies / transients. The gym will remain open and members will be free to either perform workouts OFP or follow the website programming. Much of this was satire, some of it wasn't. -C- Tabata 8 Rounds 20 seconds Front Squat @ 55% 10 seconds rest 20 seconds Hip Extensions 10 seconds rest 20 seconds Deadlift (same bar) 10 seconds rest Recovery: 800 Meter Run/Walk 21-15-9 Box Steps Push Ups 3 / 15
Tabata 8 Rounds 20 seconds Front Squat @ 55% 10 seconds rest 20 seconds Hip Extensions 10 seconds rest 20 seconds Deadlift (same bar) 10 seconds rest 3 / 16 1000 - 100 ft Farmer Walks 100 - 1000 meters Row 3 / 17 "Ryan" Five rounds for time of: 7 Muscle Up 21 Burpees 3 / 18 Max Turkish Get-up Compare to 2/20/19 then 2 min Max Air Squats Compare to 9/4/19 3 / 19 Kimimela 20 minutes 1,2,3,4,5,6,7 . . . Back Squat 185# / 135# Box Jumps 30” / 24” Bench Press 135# / 95# Burpees 3 / 20 Tabata 8 Rounds 20 seconds Hollow Rock 10 seconds 20 seconds Wall Balls 10 seconds 20 seconds Situps 10 seconds 20 seconds Kettlebell Swing 10 seconds 3 / 21 10 - 1 Rope Pull @ max shoulder press weight 1 - 10 100 ft shuttle run |
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Billings, Mt 59101 Cell: 406.839.8797 Office: 406.534.8358 Email: alternative_athletics@hotmail.com schedule:Monday- Archives
May 2024
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