Since this WOD was created last week, and it was put into WordPress to be published on its own for 6pm Sunday night, it truly has no idea that we could be a very, very happy or extremely disappointed Patriots Nation. Here’s to hoping for the former and amazing number 5 for Touchdown Tom.
That being said, I couldn’t be more appreciative for those you who filled out the survey. You guys had a lot of really great things to say about what we already do and had some amazing input on what we can do better. Please understand that I work hard every day to not only be the best head coach possible but to train all our coaches to do the same, I work tirelessly on your programming trying to introduce new things to keep it fresh and challenging, and Sophie is always asking what equipment we need to make sure we have everything we need. There are are some things that I promise to continue to work on; like time management. I will make sure every class ends on the hour so that people who have to leave for work or family can do so without missing anything. But there are also some things that are already built in for our members that you might not already know, things that people asked for that I feel like the programming at The Port provides.
1. There is ‘extra work’ or accessory work published every Tuesday/Thursday/Saturday for those of you who want to spend a little extra time after the workouts. Anything you’d like to work on specifically can be done so by simply approaching a coach. That is what we are here for.
2. Our movements are balanced out over a 90 day period. Meaning I make an effort to introduce each gymnastics, weightlifting, and monostructural movements evenly week to week and month to month. Yes, the programming is slightly weightlifting based but that is because I truly believe in the benefits of picking up something heavy.
3. Lastly, those of you who want more skill sessions. We do have a skill session built in every 2 weeks or so, but sometimes it’s hard for the coaches to help with truly individualized progressions if the classes are too big. You have time built into your membership to work on things like this. If you want a muscle up, schedule a 30-minute session with you trainer of choice, we would love to help.
Again, I couldn’t be more appreciative for the opportunity to get better, so thank you so much for taking the time out of your day and sending us your thoughts. Here’s to an amazing 2017.
Warm-up
Spend 2 minutes in Z1
Then 3 rounds
5 push-ups
10 squats
5 pull-ups
10 good mornings
Mobility
4 stretches, 6 minutes
Couch, pigeon, spiderman, hamstring on rig
Strength
30-35 min total
A. Deadlift – work up to a heavy single
B. Back squat clusters – 1.1.1; resting :20 between reps, 1 cluster @85/90/95%
Time management will be huge here. You have 2 very big jobs and they can be done in any order, but you’re only going to have a maximum of 30 minutes to get them done. So be smart and have a plan.
WOD
Open Workout 15.4
8-minute AMRAP:
3 HSPU
3 cleans (185/125#)(155/105#)
6 HSPU
3 cleans
9 HSPU
3 cleans
12 HSPU
6 cleans
15 HSPU
6 cleans
18 HSPU
6 cleans
21 HSPU
9 cleans
*adding 3 reps to the handstand push-up each round and 3 reps to the clean every 3 rounds
Open repeat workout will be a good one. Those of you who want to come in and get in a good workout but maybe can’t do HSPU’s can sub in regular push-ups in this one. Keep moving and get your sweat on.
Cool Down
3 minutes on a foam roller and 2 minutes with a lax ball
