Wednesday 9/8/21

Gym Reminders

We have 21 indoor stations that we have spaced even further than they have been in past weeks, and 11 outdoor stations when weather permits.
Masks can be worn at any times, as desired. Take initiative to do what you feel comfortable with. We are all in this together and some need to take more precaution than others.
Stay vigilant. Do not come to the gym if you are sick at all. Covid or not. Wipe down the equipment you use throughly.
Don't want to share? Don't do it! Let the coach know what you need to modify around each and every day. We've got your back!

Tempo training is done to:

There are four numbers that constitute the tempo of a movement which can differ each time we do them:

3-2-2-2
The first number (3) is the eccentric, or lowering, component of the lift. Take 0:03 to descend.
The second number (2) denotes the pause in the hole (0:02). STAY ACTIVE here, do not bottom out.
The third number (2) is the concentric, or lifting piece (standing the bar up)
Finally, the fourth number (2) denotes the pause at the top before performing the next rep.

The video below shows back squat technique without the tempo demonstrated.https://youtu.be/59E0wG6SM2Y

You will perform 5 Wall Balls, run, then do ab mat sit-ups each round.
The catch is, your run distance will increase by 5 meters each time you head out the door.
When you run, you will take your medicine ball with you. Hold it on your shoulder, bear hug it... do what you wish
MAKE SURE TO KEEP TRACK OF WHERE YOU ARE AT. We recommend writing each meter mark on the floor and erasing as you come back in.
When you make it all the way out (50m) - repeat that round, then descend your run each round.
Make note of the scoring. It is not meters - it is Rounds.

https://youtu.be/3WRGuY5atUA