3/4 “Wednesday”

3
Mar

3/4 “Wednesday”

Rob K getting ready to C&J on 15.1

 

Strength:
Fitness and Performance:
Deadlifts, Hang Power Cleans, Push Press
WOD:
Fitness and Performance :
Calorie Row, Wall balls, Box Jumps


 

A couple thoughts that I wanted to share with you guys as we head into the next 4 weeks.

1. Don’t get wrapped up in the Leaderboard.
*Use it as a tool but not a measuring stick. It is cool to see where you stack up but you can easily drive yourself crazy playing the “If I only did 2 more reps” game.

2. Remember your goal
*Most of you would tell me that “survival” would be the main goal of these 5 weeks of the Open. However, once you make the commitment to enter the Open, sometimes it’s easy to forget what those original goals may have been. The fact that you moved safely throughout the workout, faced the anxiety of competing in front of a massive crowd, should have you leaving the gym with your head held high and feeling satisfied, no matter what the outcome was.

3. Form vs. Intensity
*Remember that a few reps is never worth a rounded back or bad form during these 5 weeks. It can be tempting to speed up and lose your ability to move safely and efficiently through movements, thinking that it will help your score. Almost ALWAYS, this will not increase your score but end up costing you reps and time, and more importantly, putting you at risk of hurting yourself. At the end of the day, the goal of the Open is to have fun and throw down with other Vitality members taking on some pretty spicy workouts.

4. Have a short-term memory
*When Tuesday morning comes, its a new week and a new workout. Forget about the previous week and don’t worry about things that are out of your control. It is awesome to see so many of you get excited about the workouts, just make sure it is a positive experience for you. I remember when Jess competed as part of our team the first year we were at Regionals and I remember how many sleepless nights she had because of the anxiety of the competition. She loves competing, as long as it is for fun. For her, it wasn’t worth the anxiety that it caused and for that reason, she will never have any aspirations outside of just competing against herself during the Open.


Member News:

+++The Movement Fix:

Join us for The Movement Fix, May 17th from 9AM to 5PM

Ask a Coach Tyler, Adam, or Sara for more information or check out their website http://themovementfix.com

+++Spring Meat CSA:

The Riemer’s are extending the Meat CSA sign-up deadline to March 15th!!

Additionally, people don’t have to be a part of the CSA to order and CSA customers can order additional meat if desired. Check out what they have available here!!> http://www.riemerfamilyfarm.com/collections/all


 

2015 Open 15.2

+++Open T-shirts:
You’ll be able to pick your open t-shirts from Sara at the front desk this Saturday! These are for those of you who put your name on the spreadsheet, as we did not order extras!

+++Shawn Kinney:
Shawn Kinney from Milwaukee Body Works is coming to Badger on 3/7 and 3/21 to get you going for your open workout! He will be available from 7:30AM to 8:45AM on a  first-come-first- serve basis. You’ll receive a 10-15 min time slot for active stretching!  A lot of our members and staff have worked with Shawn and can attest to his muscle loosening magic!

He’ll also be coming in on March 23rd, from 4:00pm-7:20pm to work with members for 20 minute slots! Sign up here: https://docs.google.com/spreadsheets/d/1681M8XG8eozSf-zlXTTTA61oAIb-bfB_czQP_3us-Ak/edit?usp=sharing

+++Valentine Coffee:
Valentine Coffee has been gracious enough to provide us with free and delicious coffee during the opens! Though they won’t be present with their fancy pour over station we’ll have enough coffee and cups to go around, and it will still be delicious!! If you haven’t yet, be sure to stop into their shop! They’re right around the corner! Thanks Valentine!>http://valentinecoffeeco.com