Photo courtesy of Wendy Callendar
Hi Team,
With the new log in system (Zenplanner) and membership packages that we are switching to, it will allow you to test your baseline regularly. Everyone should be entered into the new system currently, and four months from now, you will receive an email to remind you to do your Baseline again to measure the improvements! With the new membership packages, it is included for all members to book a time to come in and re test your baseline quarterly.
What the heck is the Baseline workout?
For time:
500M Row
40 Squats
30 Situps
20 Pushups
10 Pullups
So in saying that, we will be doing the Baseline workout today! If you are unable to make it in for a workout today (highly recommended), then please go online and book in a skills session to do your Baseline workout. If you just signed up in the last month and have just recently done the test, then you are not required to come in out of regular class time to complete it.
I actually have heard rumours of some members that slipped through the cracks and have not done the Baseline ever… is this true?
Today’s Workout:
Buy In – Thruster – 5, 3, 2, 1, 1 Reps increasing weight each set
* If you have not retested your HSPU’s or tested for the first time your double unders, do this in the buy in
WOD – “Baseline”
The last time that we tested the Baseline, it was on Feb. 20th, not too long ago… But let’s do it again! There were a lot of people who missed out. Let’s see if we can add some more scores to the Leaderboard. Make sure to record your workout in MyFranTime.
For time:
500M Row
40 Squats
30 Situps
20 Pushups
10 Pullups
Zone 2: assisted pullups, pushups from knees.
Zone 1: scale workout as needed
* If there are 10-15 spare minutes, choose a goat to work on. Maybe some double unders. pistols, snatches, toes to bar?
* Coaches, if you have to run more than one heat, make sure to give athletes something to do to stay warm
Cash Out – MWOD
* Roll out IT Bands and TFL with lacrosse ball or foam roller. Moving from side to side over the tendon, not up and down.
* Couch stretch
* Play around with some rubber band stretches for the shoulders