Notice: There will be NO open gym time today, Tuesday and Wednesday from 2:00-4:30pm. I am flying solo those days as the other coaches are on holidays and I still have some mommy dutiess to tend to at that time. Sorry for the inconveniece.
Today is the day when many of you will return to regular life after a bit of a holiday and I welcome you all back. We had some of our regular members consistantly training through the holidays but many were sporadic and some took a two week hiatus. If you haven't been around much over the last two weeks I urge you to ease yourself back into the program. Go through the motions with a little intensity but don't try and slay the workout today or you may end up with really tender muscles and dragging yourself through the rest of the week.
Thanks to everyone who commented and gave feedback in regards to their goals and the programming. I have come up with a couple ideas based off that information and will be implementing those during classes over the next little while. If you gave no feedback I will assume you are good with the status quo. The first one we will tackle will be our shoulder health and our struggle to move load overhead. Everyone will come in today and go through a simple test to screen your shoulder mobility or lack there of. We will then go through a series of exercises that you will start implementing in your daily warmup based on the outcome of your test. Don't get scared by the word "test" as it is all very simple and painless. Just want to give some direction to those people struggling as to what they can do to rectify this frusterating situation.
If you are curious about Lavys progress travelling across India his team has been making updates to the Rickshaw Run Bobcats page on Facebook. You can find that here: https://www.facebook.com/rickshawbobcats
A) Deadlift - 3x5
B) 3 rounds for reps:
1 minute sled pull
1 minute knees to elbows
1 minute athletic burpee (no pushup required)
1 minute situp to ball toss
take 30 seconds to rest and transition between exercises