Blog Week of 3-16-2020

Quote of the Week 3-16-2020

“A dream written down with a date becomes a goal.  A goal broken down into steps becomes a plan. A plan backed by action becomes a reality.” 

I WAS planning on giving you guys the second installment of “7 Habits of Highly Effective Fitness People ” but it looks like we are being mandated to share our COVID-19 Response Plans.  I can almost promise we will be back to our regularly scheduled fun next week but until then, enjoy the light reading…

COVID-19 Outbreak Response Plan

The health and safety of our participants is our top priority.

Therefore, as we all consume information across a wide range of outlets including the media, vendors, and social media channels, it is vital for all of us to remain aware and responsive to the ever-changing status of the COVID-19 outbreak.

Rest assured, we are in contact with health officials and others in our industry and we continue to monitor the situation. We will rely upon the New York Department of Health and other state agencies, as well as the Centers for Disease Control (CDC) and the WHO for guidance.

At this time, there are no actions currently suggested for our operations and we look forward to seeing you! However, as recommended by the World Health Organization, we ask that you “stay home if you feel unwell … and follow the directions of your local health authority.”

Our first line of intervention will be all athletes MUST wash their hands at the start of each class, wipe down all equipment with our disinfecting wipes before and after each session, and please..PLEASE stay home if you are not feeling well.  Our Staff would be more than happy to provide you with a custom “At Home WOD” if you wish to sweat it out.  

We encourage you to seek guidance from health agencies for up-to-date information.

The New York State Department of Health

The latest updates from the WHO on the virus

The WHO’s recommendations for the public to reduce exposure

PROGRAMMING

Welcome to De-Load week. We will be taking lots of time to refine our movements and playing with five sets of five. Have some questions and form checks ready for your Coaches. We also get to hit our Member of the Month WOD- “The Shades- Half Murph”.

LET’S DO THIS!

Monday

Strength

Back Squat Deload

Form Work

Metcon

“The Shades- Half Murph”

800m Run

50 Pull-ups

100 Push-ups

150 Squats

800m Run

Break up Workload as desired

Tuesday

Strength

Pendlay Row Deload

Form Work

Metcon

Within a 4 Minute Window

20 Calorie Row

Max Hang Cleans (75#/55#)

Rest 1 Minute

Within a 4 Minute Window

20 Calorie Row

Max Hang Snatch

Wednesday 

Strength 

Bench Press Deload

Form Work

Metcon

2 Rounds

35 Doubles

15 Strict HSPU

9 Burpee- Bar MU

15 Kipping HSPU

35 Doubles

2 Minutes Rest

Thursday 

Strength

Deadlift Deload

Form Work

Metcon

3 Rounds

400m Run

10 MBC

8 SDHP (95#/65#)

10 Wallballs

Friday 

Strength

Push Press Deload

Form Work

Metcon

AMRAP 12

8 Box Jumps

8 T2B

8 1 Arm Devils Press (35#/20#)

8 Weighted Sit-ups

Share