Wednesday, June 27, 2018

Tuesday, June 26, 2018
June 25, 2018
Thursday, June 28, 2018
June 27, 2018

Wednesday, June 27, 2018

NEW! Check out our newest retail item… FITAID!
No artificial colors, flavors, or sweeteners…
$3.00 or $3.50 per can! Give it a try and let us know what you think!

The Parade and 4th of July Party are coming up NEXT WEEK!  
Please check out the board →→→→→

→ Float Decorating day on Tuesday the 3rd at 7:30 PM…
→ Parade line up on Wednesday the 4th at 8:15 AM…
→ Party at the Lindseth’s  following the parade… See more info on the board →→→
Please find a way to participate!
It is always an awesome day in the life of our TCCF Family!

Barbell Clinic on Friday with Pete ~ Bench Press Sign up in RhinoFit!

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Be Brave and Kind – Help out Sirsy!
Our Friend Melanie from the band Sirsy needs our help (see the link above↑)

Mobility on Thursday at 5:30 PM Sign up in RhinoFit!

Yoga on Sunday at 9:00 AM! Sign up in RhinoFit!

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HAPPY BIRTHDAY EMILY!!!


Warm-up:
Row 250 meters
5-10 push-ups
5-10 pull-ups
5-10 squats

WOD:
Complete as many rounds as possible in 12 minutes of:

1 sub-0:45 250-m row – men
1 sub-0:55 250-m row – women

100 meter farmer carry 35/50 lbs.

If the row takes longer than 45/55 seconds, redo it before moving to the farmer carry.

Scroll for scaling options…


Related:
Fixing Common Rowing Errors


Scaling
If you’re unfamiliar with row pacing or a sub-0:45/55 time is unrealistic, row 250 meters at max effort in the warm-up, then add a few seconds to that to create your target time for the workout. This workout forces you to row at a near-maximum effort or it won’t count and you’ll have to repeat the work. 
Reference our May 9, 2018 WOD in SugarWOD for your previous rowing target time…

Intermediate Option (scale as needed – make it challenging!)
Complete as many rounds as possible in 12 minutes of:
1 sub-0:55/65 250-m row
100 meter farmer carry 25/35 lbs.

If the row takes longer than 55/65 seconds, redo that segment before moving to the farmer carry.

Beginner Option
Complete as many rounds as possible in 12 minutes of:
row 250 meters
100 meter farmer carry 15/20 lbs.

Row at a medium pace. Focus on form…
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Core Training – Week 7/Session 2
10 minutes…
1. L-sit hold or Knee tuck hold
• Accumulate 2 minutes with as little rest/sets as possible
2. Hollow Rocks or Hollow rock hold
• 50 repetitions or 30-40 second hold
3. Flutter kicks (Flat back on the mat)
• 100 repetitions (R+L=1)
4. Hollow Rocks or Hollow rock hold
• 25 repetitions or 20-30 second hold
5. Flutter kicks (Flat back on the mat)
• 100 repetitions
6. Bridge hold
• Accumulate 2 minutes with as little rest/sets as possible

Recovery/Stretching:
400 meter recovery walk with pinch grip carry
Supine scorpion
Foam roll

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