Blog Archives - Alternative Athletics

Alternative Athletics: Three Steps

5/12/2020

21 - 15 - 9
Hip Extensions
Kettlebell Snatch side @ 25% snatch
Horizontal Kettlebell Swing @ same weight (2 count)

Corona WOD:
21 - 15 - 9
Arch Rock
Hammer Swings (each side)
Jumping Lunge (each side)

I wish there was someone to vote for instead having to choose who to vote against. It's time for belief in a third, fourth or even fifth party. I like the Pirate Party in other countries, they seem to be working towards the issues that I feel are most important.

Maybe an elimination of parties altogether? It isn't like we are using pony express anymore to transfer information.

This list could probably use some fact checking, don't take it as gospel, I didn't do the research. Just posting it out of frustration with both sides. Nothing in life is two dimensional, presidential elections shouldn't be either.

Recipe of the Week

5/11/2020

Instead of a recipe this week, I am passing along this neat little article about some foods we might pass over in the grocery store.

Alternative Athletics: 1 Rep Max

5/11/2020

Find Your One Rep Max
Box Jump

Then

2 minutes max Pushups

Compare to 10/28/19

Corona WOD:
Run 1 mile
100 Pushups
100 Crunches
Run 1 mile
75 Pushups
75 Crunches
Run 1 mile
50 Pushups
50 Crunches

Alternative Athletics: Amateur FGB

5/10/2020

Amateur Fight Gone Bad
5 Rounds
1 minute max 10ft empty Prowler Push
1 minute max Russian Twist @ 25% snatch
1 minute max Pistol alternating feet
1 minute rest

Corona WOD:
Amateur Fight Gone Bad
5 Rounds
1 minute max 10 ft Broad Jumps (as many jumps as it takes to travel 10ft, each 10ft = 1 rep)
1 minute max Sumo Deadlift High Pull (use a milk jug or heavier object)
1 minute max Wood Chopper (use milk jug, switch sides at 30 sec)
1 minute rest

Click here or on the pic to develop some skills

Weekly Update 5/10 - 5/16

5/10/2020

5/10
Amateur Fight Gone Bad
5 Rounds
1 minute max 10ft empty Prowler Push
1 minute max Russian Twist @ 25% snatch
1 minute max Pistol alternating feet
1 minute rest

5/11
Find Your One Rep Max
Box Jump

Then

2 minutes max Pushups

Compare to 10/28/19

5/12
21 - 15 - 9
Hip Extensions
Kettlebell Snatch side @ 25% snatch
Horizontal Kettlebell Swing @ same weight (2 count)

5/13
Hope For Kenya
Complete as many rounds and reps as possible in 12 minutes of:
50 Air Squats
30 Pushups
15 Pullups

Scores uncontested

5/14
Death by Weighted Box Step
@ 50% Back Squat
Box Height20” / 18”
1 rep on the first minute
2 reps on the second minute
continue adding one rep per minute until you cannot get all of the given reps done in the given minute.

5/15
Tabata
8 Rounds
20 seconds max Hip Bridge Extensions
10 second rest
20 seconds max Evil Wheel
10 second rest
20 seconds max Alligator Roll
10 second rest

5/16
Horton
9 rounds for time with a partner of:
9 Bar Muscle up
11 Clean and Jerk, 155 lb.
50-yard Buddy Carries
Share the work with your partner however you choose with only one person working at a time. If you can't find a partner, perform 5 reps of each exercise per round and find a heavy sandbag to carry.

Alternative Athletics: Weight Ladder

5/9/2020

Weight Ladder
Start at 50% max Shoulder Press
Every minute increase by 10#
if your max is under 100# go up by 5# each minute

Compare to 11/20/18

Corona WOD:
Death By
Alligator Roll
do 1 alligator roll on the first minute
2 on the second minute
3 on the third minute
continue adding 1 rep per minute until you cannot get all of the given reps done in the given time

Gyms Opening Guidelines - May 15th

5/8/2020

As per the Governor:

Gyms and fitness studios contribute to the health and wellness for many Montanans. As such, and in recognition of the continued progress toward recovery that Montana has made, beginning Friday, May 15, 2020 they will be allowed to operate at 50% capacity (we had 300 people here for a competition once?) with sanitization and social distancing requirements met.

In the event a confirmed COVID-19 case is associated with a facility, the facility should be thoroughly cleaned in accordance with the CDC’s facility environmental cleaning procedures for workout areas, seating (even though they are required to be closed below), locker rooms, and other areas of the establishment frequented by patrons.

Only registered members can use the facility, no day passes or walk-ins.

Facility must have a dedicated staff available during operating hours to wipe down frequently touched areas on a regular basis and monitor gyms zones (?) to ensure that users are wiping down equipment properly. (We are Big Brother now)

Train workers on symptom awareness
- Symptoms that may appear 2-14 days after exposure to the virus:
  Cough
  Shortness of breath or difficulty breathing
  Or at least two of the following:
  Fever
  Chills
  Repeated shaking with chills
  Muscle pain
  Headache
  Sore throat
  New loss of taste or smell
  This list is not all inclusive. Please consult your medical provider for any other symptoms that are severe or concerning to you.
  If you develop any of these emergency warning signs for COVID-19, get emergency medical attention immediately:
  Trouble breathing
  Persistent pain or pressure in the chest
  New confusion or inability to arouse
  Bluish lips or face

- and proper handwashing technique.
  - See video above or click here

Signage must be posted with the following or substantially similar wording:
- “Patrons with fever, shortness of breath, a cough, or other COVID-19 symptoms must refrain from using the gym”

Not to be confused with workout symptoms of elevated body temperature, shortness of breath, dizziness, "Fran cough" and or bleeding from the hands

Signs shall be positioned for effective visual observation by gym guests, such as at the front desk and in locker rooms (where you are not allowed to congregate, so don't read them).

Front desk should track occupancy to ensure facilities stay at or below 50 percent capacity. (once again not clearly defined.)

Hand sanitizer must be made available at front desk and at stations throughout the workout area. (If available, shortages have been known to occur)

Approved sanitizer for cleaning equipment after use must be provided at stations throughout the workout areas along with disposable towels. Reusable towels shall not be used to clean equipment.

Post signs throughout workout area reminding patrons to wipe equipment after each use.

Masks should be worn by all staff.
- We prefer a Lone Ranger, Zorro or Man in Black

Masks are encouraged to be worn by guests when possible. (Give it a try, what could go wrong! Halloween is just around the corner)

Six-foot distance should be maintained between equipment. Cardio studios should limit guests to every other piece of equipment to achieve this.
- We will be allowing workouts on platforms only which are spaced 6 ft apart

Guest using free weights shall maintain six feet of separation except when a spotter is necessary. In this instance, workout groups shall be limited to two people.

Sitting areas must be closed for use.
- We are currently using ours for Wall ball storage to ensure they remain unused and to help with equipment cleaning

Food vendors must follow applicable COVID-19 procedures for restaurants and retail food service. Vendors should be encouraged to use single-service items whenever possible, especially for condiments and similar foods.
- No we are not going to start any type of food service, you have to earn your own beer.

Social distancing must be maintained in dressing rooms and other common areas. No congregating in these areas may be allowed.
- White X's are positioned on the floor to keep people socially distanced while waiting for platforms to become available.
- If all of the X's are occupied you will have to stand outside the door for your own safety.

After closing, establishments must clean using an EPA approved disinfectant. Twenty four hour establishments must close from 11:30 pm to 12am so that proper disinfection can happen.
- Facility must develop a checklist to ensure that no equipment is being missed during disinfection. Checklist should include large items, such as treadmills and smaller items, such as weights and bands.
- 61 Kettlebells
- 31 medicine balls
- 25 barbells
- 26 jump ropes
- 72 collars (front and back rooms)
- 37 dumbbells
- 106 metal / change plates
- 60 kilo plates
- 91 rubber plates
- 5 prowlers & 10 handles
- 6 sets rings
- 11 tires
- 3 climbing ropes
- 5 sleds
- 8 bike
- 5 rowers
- 10 squat racks
- 11 hammers, maces, farmer handles
- 6 agility ladders
- 8 plyo hurdles
- 68 agility cones
- 6 weight vests
- 1 skateboard & 1 tonka truck (lower limb injuries)
- 1 bongo board
- 5 foam rollers
- 4 lacrosse balls
- 1 theracane
- 8 atlas stones
- 5 landmine attachments
- 2 tiger tail rollers
- 9 ab mats
- 1 forearm roller
- 2 inversion table boots
- 1 inversion table
- 10 pull up bars
- 1 reverse hyper
- 6 ghd machine / roman chair
- agility ladders
- 16 community weight belts
- 14 jerk blocks
- 7 personal use mats
- 19 PVC stretch sticks
- 11 plyo boxes
- 16 ploy box risers
- 37 therapy / assistance bands
- 3 drag ropes
- 4 parrallets
- 12 sandbags
- 6 fitness benches
  - Totally going to knock that out in a 30 minute AMRAP

- 3. . . 2. . .1. . .go!
Frequently touched surfaces must be cleaned and sanitized regularly throughout the day and disinfected each night after closing.

Personal training sessions may be offered with strict adherence to social distancing guidelines and masks are encouraged to be used by the trainer and trainee.
- (We suggest coordinating masks)

Indoor group classes may not be offered.
- Everyone will be required to have individual clocks

Alternatively, group classes may be offered outdoors with strict adherence to social distancing guidelines and should avoid gathering in groups of more than 10 people in circumstances that do not readily allow for appropriate physical distancing.
- I guess we need one or more clocks for outside

Additional time between group classes outdoors must be provided so that a designated gym employee can disinfect any equipment and other cleanable surfaces before the next class begins.
- No we are not going to run the floor cleaner out in the parking lot

I'm super happy that the governor is "opening" up Montana sooner than other states. However, these are the requirements for my extremely simple business. Glad I don't own a restaurant, or bar. As this progresses, consider what you are willing to give up for the illusion of safety.

Alternative Athletics: Test

5/8/2020

Annie R U Ok
       21-15-9 Reps for Time
       Row (for Calories)
       Thruster (65/45 lbs)
       Power Clean (45/35 lbs)
       Sumo Deadlift High Pull (65/45 lbs)
  Burpees
  Wall Balls (20/14 lbs)

Male 12:32 - Brandon
Female 13:23 - Tara

Compare to 5/6/19

Corona WOD:
JT
   •   21 – 15 – 9
   •   Handstand Push ups
   •   Ring Dips
   •   Push ups

Altenative Athletics: Descending

5/7/2020

Descending
10 - 1
Skin the Cat
Wood Chopper @ 25% snatch

Corona WOD:
5 Rounds
20 Air Squats
20 Crunches
20 Lunge
20 Crunches
20 Calf Raises
20 Crunches

Another COVID Meme that I could appreciate

Wellness Wednesday

5/6/2020

Change is tough. We all have habits, some good, some bad. During these change times, those habits can help us, or hold us back. Learn how to leverage your good habits for change in this article.