THIS WEEK AT THE GYM 14.10.2019

New On The Chalkboard

Wow the box has transformed into this amazing buzzing beehive of activity and lots of energy. Heading into week 2 of Bar Fight Night and sofar it is a blue and purple dominated scene out there! But it is early days still….

You have done amazingly well and huge congratulations to everyone for showing up in good spirits and getting sweaty. You were ready for the unexpected which was something we practised for :-) A shout out to Coach Isk to prepare us for the unexpected. Read below in “Training Focus This Week” what you can expect this week!

Oh and have you seen the Change Challenge crew in the gym? They are looking good, dropping dress & waist sizes. A short update you can read in the featured blog post.

Featured Blog Post

Featured
Run & Cake
Run & Cake

Its time to start socialising again as a community and it would make us proud as a coaching team to see so many of you tackle this course again or for the first time!

Read More →

Training Focus This Week

What to expect this week?

It is week 2 of 6 weeks cycle, short and sweat zooming in on Skills, Drills, metabolic conditioning and key Strength work. There will also be an additional focus on mobility and drills to regain full range of motion in your movements.

The week will be set up with Bar Fight Night in mind - which we treat as a Benchmark workout. So here it goes:

  • Mondays are Open Workout Prep Days. On the menu will be a Open workout. The coach will take you through Workout Strategy, warm up & drills followed by “Games style workouts”

  • Tuesdays are classic Strength Work sessions. Your chance to work on some of your weaknesses!

    * Note that Mondays and Tuesdays alternate *

  • Wednesdays are Mobility & Interval Sessions Days. A good chunk of the hour will be spend on mobility and regaining full range of motion drills. The interval sessions are elegant, simple and brutal :-)

  • Thursdays are Skill Practise Days. Longer, slower paced workouts with plenty of skill work. This one is ideal to perfect your technique or need a low intensity workout to prep yourself before Bar Fight Night!

  • Fridays are Bar Fight Nights. If you are in the morning class don’t worry you will be left out of all the fun :-). It will be the same workout as Bar Fight Night.

  • Saturdays are Fun & Active Recovery Days. On this day we truly mix things up, we get you body moving, blood flowing, work on mobility, listen to goo dtunes and have fun. This workout is to speed up recovery quickly after a hard week of training!

MONDAY

CrossFit

Strength: Romanian Dead Lifts & Bench Press. Continue to build chest and posterior chain strength

ChalkFit

Strength and Movement: Dumbbell work and some and we add some tempo movements

TUESDAY

CrossFit

Open Prep: 12.3

Butt Club

Its all about the B….

ChalkFit

Strength Endurance : Interval training with Wallballs and the Bike

WEDNESDAY

CrossFit

Mobility & Intervals: mobility drills, rowing skills and row intervals

ChalkFit

Strength and Conditioning: Nice EMOM so make you sweat

THURSDAY

CrossFit

Skills & Drills: Gymnastic Skills & bit of aerobic capcity work

ChalkFit

Strength & Conditioning: I go You go… Get your porridge in for this one

FRIDAY

CrossFit

BAR FIGHT NIGHT

ChalkFit

Threshold: 24min AMRAP with lots of movements (Morning class only!)

SATURDAY

CrossFit

Team Fun & Active Recovery Day: Depends on Friday

SUNDAY

ChalkFit

Partner Fun

CrossFit ChalkBoxCHALKBOX - TRAIN FOR HEALTHthis week at the gym