Back at it!

Wednesday, May 27, 2020

Strength

EMOM 12, alt:
Odd: 3 Hang Cleans

Even: 20 Lateral Hops
WOD

AMRAP 8

10 Hang Cleans (95/65)

20 Air Squats

Rest 2:00

AMRAP 8

10 Box Jumps (24/20)

10 Burpees

Welcome back! Remember to  park in the front spaces only. The big question- do you have to wear a mask?  Please bring a mask, but we will be working in 12×11 foot spaces that are 12 feet apart- as the guideline is you do not need to wear a mask if you maintain appropriate social distancing (6 feet), you will not be required to wear a mask while working out.We will be going over more protocols in classes (nothing crazy and all very doable)- but a few notes on returning to the gym from a physical standpoint…

Remember that many of us have been away from barbells, higher skill gymnastics, and perhaps intensity for the past several months- so it’s important to ease back into it.  Don’t fall into the trap of chasing numbers or performance that you could do before, and also don’t panic about having “lost your gains/fitness.”  Let’s be smart about the way we ramp back up, and be patient with yourself.  And don’t worry- with work you will get back and surpass where you were, as long as you don’t rush the process. The good news is- we’re all in the same boat!  Let’s just get back at it, be safe,  and have some fun.

Some Tips:

  • Even if you haven’t lost the “skill” (butterfly pullups, hspu, snatch, etc.)- your capacity, endurance, and strength may be temporarily less than it was before.  Don’t fight to match what you were doing before- take a more gradual approach.
  • Focus on movement quality, progressive volume accumulation, monitor fatigue, and embrace the process.  As coaches we will help you with this- but the biggest thing is just plan on easing back into it.
  • Commit to playing the long game- be smart now for bigger gains in fitness and strength while minimizing risk.
  •  Have fun with it!  Enjoy being back in the gym and don’t let your ego get in the way.

See you at the gym!

 

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