Thursday WOD – 061815

Amy & Josh

The couple that lifts together, stays together.

Endurance is canceled!

Bring Your Friends and Family Week!!! – June 16th-20th
Bring your friends, family, co-workers or perfect strangers to ANY class all the way through Saturday the 20th! Introduce them to our program and community and let them try a class for FREE! If possible, please try and give us a heads up that you are bringing someone to a class. Our Next ON-RAMP will start the following Monday, June 22nd at 6:30pm!

Specialty Classes: Pre-registration Requirement
Remember to pre-register for Specialty Classes!

Nutrition Coaching
Don’t forget: For a limited time, our current Members can get a Free Food Journal Review! Get some feedback on your diet and learn fixes you can implement to immediately improve your health and nutrition!

3rd Annual Lil’ Beasts Summer Health and Fitness Camp – July 13th-17th
Announcing our 3rd Annual Kids’ Summer Camp! Takes place on Eastover Farm in Rochester, MA from 9am-12pm. Program includes fun workouts, exercise skills, healthy cooking, nutrition education, active games, water activities, sports, goal setting, and other health and fitness fun! Registration now Open!

WORKOUT OF THE DAY

Fitness
1. Warm Up – 2 Rounds:
40 Jumping Jacks
10 Glute Bridges
10 Cat-Cows
10 Scapula Push-ups
10 Ring Rows
5 Broad Jumps
:30 Couch Stretch, each leg
:30 Overhead Extension Banded Distraction, each arm

2. Overhead Hold – For time:
Accumulate 2 minutes holding your 1RM Strict Press Overhead. Note how long it takes.

3. 3 Rounds for time:
26 Alternating DB Snatches 70/50
20 Toes to Bar

Performance
1. Warm Up – 2 Rounds:
40 Jumping Jacks
10 Glute Bridges
10 Cat-Cows
10 Scapula Push-ups
10 Ring Rows
5 Broad Jumps
:30 Couch Stretch, each leg
:30 Overhead Extension Banded Distraction, each arm

2. Overhead Hold – For time:
Accumulate 2 minutes holding your 1RM Strict Press Overhead. Note how long it takes.

3. Maximal Heart Rate Step Test Protocol (rowing) (Adopted from traningthinktank.com)
*Note, in order to run this test you must first establish the athlete’s maximal effort 2000m row

This test is a bit more complicated and taxing than the previous. The test consists of progressive 4-minute work bouts (steps) in which the athlete will be required to hold a specific pace separated by 30sec rest periods. The athlete will continue increasing pace until they can no longer hold the required pace and have reached exhaustion. Heart-rate is recorded at the completion of each 4-minute window and the highest heart-rate elicited before exhaustion indicates the athlete’s maximal HR.

In order to determine the required pace for each “step” of the test we utilize the athlete’s vVO2max (average pace for 2k row). The test begins 6-steps behind their vVO2max. Each step corresponds to a change in power-output of 25W. Since wattage is rarely used to determine rowing pacing, I’ve included a “conversion chart” that will allow you to determine the pace required based on an athlete’s average 2000m pace.

500m Pace to Watts conversion table, adapted from Fletcher Sport Science