"Globo Gym"
Buy in: MAX Pull ups
5 rounds of:
10 Burpees
10 Hang clean and jerks (DB)
10 Pistols (5 each leg)
Cash out: MAX Toes to bar
Are you getting better or are you just getting better at running into a wall?
BOOK a PT and MOBILITY session NOW!!! Book one of each for every week until spring break and tell me I'm not a genius after it is all said and done!
You can book before, during or after class. You can book them back to back, you can do weekends and weekdays. If you really struggle with something then you need to quit smashing your face into the wall and open the door.
If a trainer tells you multiple things to fix when we Olympic lift then you need to schedule a 1/2 hour members PT session ASAP. It doesn't make sense to do it totally wrong every single time when you can spend $10 to fix it. There is no way possible for a trainer to fix 7 different things in a clean and jerk when there are 15 people in the class. This isn't being mean it is us trying to help you, we're offering 1/2 hour of one on one lifting coaching to help you. The Olympic lifting isn't going away and neither are those flaws so time to schedule away. The same goes for your mobility, they aren't going away so schedule a 1/2 hour mobility session so it can be attacked!
The mobility and PT sessions can be scheduled via the website (book a session) and payment is $10 cash to the trainer at the session. The PT sessions can be for anything you want so if you constantly here a trainer tell you that you're arms are super wide on double unders then maybe it is time to work on it for half an hour..... This is not some sort of tricky undercover pyramid scheme, I make $0 off of this. This is all about you getting better, not hurting yourself and the classes running smoothly.
Rx'd is for someone who is a functional athlete in terms of mobility, strength, skill and endurance. Rx'd is not to test your manhood because all you end up with is a hurt back, strained shoulders, destroyed pride,etc etc!
Picking weight and modifying is part of these workouts. If you walk out of a workout hunched over then you probably chose a weight above your capabilities or chose a skill that should have been modified. When a WOD has a weight listed that is an Rx'd weight meaning it should be done by people very adept at it not done by everyone. As much as I know you want to do everything as Rx'd you need to realize that it makes more sense to do great at the WOD and walk out the door healthy than to get your butt handed to you by the WOD and walk out the door injured. Pride is not a good thing when it prevents you from getting better. Leave your pride at the door and get better. Trainers have been instructed to not allow people to "man up" and do what really needs to be done to get better.
We're not saying you can't do it, we're saying you can't do it form correct throughout the WOD or that your body isn't ready for that yet so we want to progress you up so eventually you can handle it.
This goes with the strength session as well, a 5RM needs to be done form correct. This isn't a competition for $250,000, it is a workout before you go to work or take your kids to school. Do it perfect and then go up in weight but don't do it wrong because you can do more that way.
Friday
Warm up: (no more than 4 people starting on any given exercise)
1 minute to roll out back and hamstrings
10 Reverse hyper (1 person start on this)
20 GHD sit ups (4 people start on this)
1 minute wall hamstring
1 minute wall porn
2 minutes of psoas
2 minutes of pigeon pose
10 inch worms
Skill: Muscle up 10 minutes
To work on this do false grip ring rows, false grip hang, false grip pull ups, false grip kipping pull ups, ring dips, jumping muscle ups, muscle up attempts, muscle ups, string muscle ups together as well.
Strength: 5-4-3-2-1 of unbroken pull ups (weighted). You're trying to get the highest total weight and yes you can add weight each time. Post this score and mark it down for the future.
WOD:
10 minute calorie test using the Rower or Aerdyne
*mark for future use
Classes over 10 will be split between the SKILL and the WOD with both ending on the strength. Classes under 10 will go in order.
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