CHAG URIM SAMEACH!
What a wonderful start to the holiday season… Friday’s Holiday WOD and potluck leading right into the first day of Hanukkah (which is also Christmas Eve!). We hope every one of you, regardless of your religion or lack thereof, has an AMAZING end of year. It’s been a great one for us, and we consider each of of you family! Spend time with your loved ones and revel in all the good you’ve done for yourselves. And help spread that goodness to those around you! We hope to see a lot of you at the gym in the coming days as we OPEN for the holidays!!!
Here’s our (slightly) modified holiday schedule (next week through the New Year):Saturday (Christmas Eve): Normal hours: 9, 10 and 11a classChristmas Day – OPEN GYM 9a-NoonDecember 26 – 30th: Normal hoursNew Years Eve: Normal hours: 9, 10 and 11a classNew Years Day (Sunday) – Delayed Open Gym 11A- 2P
EMOM for 25 minutesMin 1: 15/12 Cals on the RowerMin 2: 10 Slam BallsMin 3: ___ Rope ClimbsMin 4: 2 Cove SuicidesMin 5: Rest Fitness: 1 RCRX: 2 RCRX+: 2 RC
Coach’s Tip: We love a good EMOM and here’s why. In case you don’t know what it is, on each scheduled minute, perform the described exercise (EMOM=Every Minute On the Minute). You then rest for the remainder of each minute. When the second minute starts you get back at it again. Repeat this process until the time specified is over. This way of structuring a workout is very intense and time efficient. But the ticking clock could mean you get careless about form (and you know that’s never a good thing). Always complete every repetition correctly and properly, even if it takes longer, and you have less time to rest between each set. EMOM workouts are guided by the clock, which makes them easy to track your pace. You can always see how many seconds you needed for each rep, and determine whether you get faster over time. BUT make sure that there is always a rest break between the last rep and the beginning of each minute. SCALE VOLUME if you are not finding at LEAST 15 seconds (ideally more) of rest before the top of the next minute! The goal is to do fast work, then have a short window of recovery. Sprint, quick rest. Sprint, quick rest.
Poor Ryan W…