whistle While you Work

Anyone have a guess what the most PR’d lift was this week? 29 of 60 were for the Front Squat. One possible reason for this is all the work you have put in during the past lifting cycle! All in all this past week was great to see everyone enjoying the lifting sessions and yes moving quickly through the hour.

This upcoming week you will start seeing us work on Tempo in our lifts. We may even use the metronome so you can get the rhythm down and not rush the pace.

It is the third week of the month we have lots of fun in store and also a lot of you are wrapping up the last week of school. Summer Summer Summer Time!

Week ahead looks like this:

Monday: Snow White- a 12 min Amrap with Doubles and an ascending rep scheme of Toes to Bar. The strength will be after the AMRAP today.

Tuesday: Grumpy- Fight those smiles as you speed through Kettlebell Front Squats and Calories on the bike… not once but twice. Strength focus will be on the tempo in the front squat at 65% and then Weighted chin ups.

Wednesday: Doc- You will need to be smart like doc as we do this 5 sets every 4 min workout with Rowing Burpess and Dumbbell chippy chipper.

Thursday: The Huntsman-Leg burner with descending reps of Jumping split lunges and a mat sit-ups after we bench and box jump today.

Friday: Happy and Dopey-Partner workout with Running and synchro fun with pull-ups, wallballs and box jumps. Strength focus is on tempo

Saturday: Evil Queen-I am pretty sure the burpees in this workout will feel like a poisoned apple but that sweet sleep after this workout will be a delight. Grab your workout buddy and chip away through a delightfully devious workout.

Sunday: Out Foundation Pride Workout at 10:00am. Come Support a good cause and invite friends who may want to come in for free today! It is also Father’s Day. We appreciate all the Dad’s in DCF.

Gymnastic Skill: We are going to be headed into the next cycle which will be all about building strength in your pistol (single leg squat!) Well done all of you on your rope climb work this past six weeks.

Event Planning is Thursday and we will be getting the swim workout dates and workouts posted soon. The pool hours open up more after this next week and all the kids are out of school.

Word on The Street

We have a new cycle this week starting. We hope you enjoyed a little deload and recovery from Murph and this past cycle! The theme for this 8 week cycle is “Locked and Loaded” Work will be geared towards Front Squats, Deadlifts and Bench Press with also weighted Gymnastics movements.

We will be using this cycle to prepare for a really fun event after the 8 weeks. Stay tuned for details.

Monday: Sesame Street-Bike and core work while getting a chance to throw the sweet baby wall balls in the air! So don’t be a grouch and come on down. Front Squat+Chin Up

Tuesday: Big Bird- While not the fastest land bird we get to do a sprinty activity focus. Flap those wings quick and efficiently. Then on to the rope climb skill session!

Wednesday: Cookie Monster!-Grab a barebell to refuel after we do this lovely 15 Min Amrap of row/snatch and pull-ups. Bench Press and Max Height Box Jump activity to get us rolling.

Thursday: Count Von Count- Counting should not be too hard on this three round workout with Dumbbell step ups burpees and Wall Walks… Ah ah ah ah. Deadlift and Max Handstand Push-ups (strict)

Friday: Bert & Ernie-Which is faster round one or two? Get through 2 sets of a chipper of Pull-ups/Thrusters Double Unders. Followed by a mini pump session.

Saturday: Oscar the Grouch- Don’t be Grumpy or put your head in the garbage! 5 sets with partner to row and do some sandbag cleans. 1:1 per set. (Race is on!) Then in teams of 3 we will get as fast as possible a set number of Rope Climbs/or a spicy Rope Pull-ups activity

Sunday: Elmo-The most cheerful workout of the week with Dumbbell Bench Press and Toes to ring for 3 rounds.

The Burpee Challenge is on. However many you get through this month if you get through the burpee challenge we have for you. 1500 Burpees of 50 burpees a day. Check in on the monthly challenge drop down. Also to keep it spicy we added a unique twist. Check out the instagram video/reel from Saturday.

With us moving into a new cycle we start having a lot to put into class and to teach. We can’t wait to see what gains will come.

Coach Nikki

The Murph Challenge 10 year anniversary

Before we get into Murph things. Wow, looking back on the past week we had 59 Personal Records in the 4 lifts we worked on last week. That is really an amazing feat for all of you. The Coach team all were impressed with your hard work and showing up over the past cycle and we enjoyed the focus on the Heavy Day. We hope you enjoyed it as well and happy to hear from you your feedback.

Tomorrow is Murph and this year we donated to be an official event location for The Murph Challenge which raises funds for the foundation and helping veterans. Make sure to check them out and register if you like!

Two Large Heats will go in the morning at 8:30 and 9:30. No time caps so just keep working and support each other.

This workout has been done in many different ways and there is a lot of advice on the inter webs and data to nerd out on on how to make it work.

If ever there was a day to hold yourself to a high standard tomorrow is. We as coaches want to remind you of our values. Community, Integrity and Positivity. This means. Show up for each other, you GET to do this, hit full depth and stand all the way up each rep. Touch your chest to the floor or whatever your hands are on and lock out. Choose wisely if a vest is a good option. Take care of your hands. Cheer. No one finishes alone.

Here are ten ways to do Murph tomorrow and Cheers to those who did Murph today.

Here are 10 different versions of the Murph workout:

1. The Full Murph: 1 mile run, 100 pull-ups, 200 push-ups, 300 squats, 1 mile run, all done consecutively with a 20lb weighted vest.

2. Half Murph: 1/2 mile run, 50 pull-ups, 100 push-ups, 150 squats, 1/2 mile run.

3. Modified Murph: 4 rounds of 1/2 mile run, 25 pull-ups, 50 push-ups.

4. Partner Murph: Split the reps with a partner, one person works while the other rests.

5. Mini Murph: 800m run, 50 pull-ups, 100 push-ups, 150 squats, 800m run.

6. Bodyweight Murph: 1 mile run, 100 bodyweight rows, 200 push-ups, 300 squats, 1 mile run.

7. No Running Murph: 100 pull-ups, 200 push-ups, 300 squats, all done in a circuit for time.

8. Murph with Bands: Use a resistance band for assisted pull-ups.

9. Murph with Rows: Substitute rows for pull-ups.

10. Murph with Knee Push-ups: Do knee push-ups instead of regular push-ups.

Remember to always warm up properly before attempting any workout, and scale the workout to your fitness level if needed.

The rest of the week will be showcasing different Values. Great workouts ahead and a new cycle starts in about a week!

Coach Nikki

Heavy Days

Just because someone carries it well, doesn’t mean it isn’t heavy.

Isn’t that the truth. This month is mental health awareness month and for me I gather a lot of strength from lifting heavy and doing hard workouts with you all. In those workouts sometimes we crush it for where we are and sometimes we struggle. Some of us may be struggling with what happened at work or things outside of us and the workout is the place for us to work it out. We don’t always see it because some of us may carry it “well.”

I don’t know if how many Ted Lasso fans are out there but two weeks ago there was a really amazing episode where Roy Kent is asked by a bunch of media about the behavior of a certain player and what was wrong with them.

The story he tells and how he responded is what struck me most. His comment and boundary he gave was it wasn’t any of his (insert expletive) business. We get to be a kind word and the support. We don’t know what everyone carries but we can try to be encouraging of their efforts to have DCF be a place to get fit and strive to live happy.

This week we have two Heavy Days programmed on Tuesday and Thursday. We are at the end of our cycle and we want to make sure you bring all your effort into the fun lifts of Snatch Balance with Snatch and Split Jerk into Clean. Dress up in your favorite lifting shirt grab your chalk and be loud cheering on each other as we exercise the technique we have been practicing. You won’t want to miss Tuesday and Thursday!

Wednesday we will be spending time on a fun ascending complexity workout with Rowing and Burpees then working on Rope Climbs.

Friday we have a buy in workout that will test your ability to get 100 Wall Balls as fast as you can.

Saturday’s Partner workout has a lot of opportunity to hold you both together in a handstand and Front Rack Hold with just a smidge of biking.

Looking forward to starting the week with one more Murph prep before the fun on Monday May 29. Remember to sign up on wodify for your class and come to the pool hangouts in the afternoon! Definitely want to plan to hydrate and include that LMNT as a beverage to go with the Waffle Bar. Please sign up to bring a topping or beverage to share.

We are pleased to be bringing in HYBRIDAF to the gym and thank you to all who have signed up for the beta program. We are looking forward to everything working easily for all of you. Please reach out with any questions you may have.

Back to the Future.

After enjoying a long day with family and mom connections it is really clear that it is important to look back at how far we have come.

This week is Deload week. Which means we take a smaller break on the intensity and the weight and go back to technique before we set our sails to the tests ahead. You will see EMOM style strength for consistency of repetitions at same weight.

Next week: Heavy days will be focused on the lifts only.

We have two more Murph preps coming and registration for class Memorial Day is up. Classes are going to be two heats in the morning to avoid the heat at 8:30 and 9:30am. We will be doing a Waffle Bar post workout hangout so please sign up for the train of toppings and we will make it a delightful reload opportunity. Link in the bio and at the box. Afternoon Murph folks are not left out of the fun.

We will be doing Murph at 4:30pm and after all members including the am crew are invited to Memorial Pool for a BBQ hangout. RSVP for this event will be through member survey monkey.

On to the Program outlook:

Monday: Murph Prep is a mix of intervals with a break. A great opportunity to test out different rep schemes and examine how transitions impact time.

Tuesday: Marty McFly and Doc- Dream team workout of youth and wildness. DB action with Snatch and Lunge then an opportunity to try out the Crossover.

Wednesday: Roads? We don’t need roads…. Fluky back in time or maybe row and keep your core tight AMRAP for 18 min with to and core burn.

Thursday: George McFly: Be brave. Every minute a swap of movements for 15 min. Intervals with burpees, biking and swings.

Friday: Great Scott! Lots of squats and quick fast Wall Walk for time.

Saturday: Biff Tannen- The Saturday workouts get villainous and we need to show up to the bully by running, benching and climbing out way away from his hijinks. Stay and do some pump session work.

Sunday: 1955-Where it all began. Not a crazy long workout just in and out of some cleans and row again!