It’s almost time to go Primal, folks and folkettes!
On Aug 6th we are holding the Wilderness WOD. There was some concern from people regarding this event, so here is the whole deal:
Saturday, Aug 6th, at 9:00 a.m. at Thetis Lake the day will start. If you can drive and are willing to take others, please note that when signing up on our clipboard at the gym, and plan to leave the Zone around 8:40 a.m. Best of all, there is no cost to participate! Please sign up if you know now that you will attend. This will help Adam and I plan a little better. 🙂 However, drop in’s and guests are welcome to attend.
If you are driving, remember that there is a $2.25 parking fee at Thetis. Dress in shorts and a top that are not restricting, but don’t wear your nicest Lululemon gear; things might be a bit ripped or dirty by the end! If you have 5 fingers (the shoes) or minimalist footwear, it is highly recommended. But, you can do most of the day with “normal” shoes, too, so not to worry! Bring a bathing suit for the cash out, as well. There is a changing room, so you’ll have appropriate space to get into your gear.
The day’s activities will include:
For the Buy-In:
– trail running
– arm & leg wresting on the beach
– partner wheel barrows, push and pull warmup on the beach
– tree climbing skills practice
– balance and agility skills practice.
The WOD will include:
– Rock deadlift, hang power clean and throws
– Tree branch pull ups
– log dragging
– trail running
For the Cash-Out we’ll change to swimming gear
– there will be some swimming variations that might be pretty new to some, lots of work with towing ropes and pulling yourself through the water.
Optional items to bring may include: beach balls, frisbees, towels, snacks, sunblock, etc.
We have scaling options for almost everything.
See you there!
Adam & Craig
Today’s Workout
Buy-in: Get warm before class with 3 rounds of: 4 inchworms, 6 goblet squats, 8 pushups, 10 kettlebell swings
WOD: “Pull – Push Total”
This wod is similar to the CrossFit total and is aimed at seeing where you are at in terms of maximal strength. Keep in mind that it is never a good idea to sacrifice technique to lift a heavier weight so keep your movements controlled and smooth.
You have 40 minutes to establish 1RM’s in the following exercises – 20 minutes for the deadlift and 20 minutes for the Press and Pullup combined.
- Deadlift
- Press
- Strict Pullup/Chinup (NO kip or “kicking” of the legs to get your chin over the bar). Add weight if possible or see what the lightest band is that enables you to complete one rep.
- Add all your weights together for your total score and also record them separately in MFT
Cash-Out: Tabata Squat – 8 intervals of 20 sec work/ 10 sec rest. Low score is your score (this is leaderboard territory, so be sure to keep your range of motion legitimate – get your coach to assess your depth and extension).
