KILO BLOG

April 8, 2019

Good evening.  This week and next week we will be incorporating a series of mobility tests to look at our passive range of motion in our joints.  It will help you determine what you need to work on so that you are at your best in and outside of the gym.  Many of us will show a lack of mobility and others will show signs of hyper mobility because hey, we’re all different.  No matter which category you fall into it is important to work towards improvement where improvements can be made for health and performance purposes.  The good news is we’ve got a great system set up for everybody to take full responsibility for their improvement.  The not so bad news is it will take time.  It isn’t going to happen overnight.  It will require mostly time outside of class because we just don’t have enough time in our short hour.

 

On Thursday, the first round of Granite Games qualifier workouts will be released.  The Granite Games is a very well run event up in St. Cloud Minnesota.  This year it is going to be one of the sanctioned events to qualify for the games.  They also have a lot of divisions that would be great for people of all skill levels to compete in.  I encourage you to sign up for the qualifier if you are interested in competing.  There are many divisions that you could qualify for like Elite, Rx, Intermediate, Scaled.  There are teams of 4 (2 men, 2 women), Individual, and teams of 3 (same sex).  We have a good group of athletes already signed up and I think it would be cool to get a big group to head up to Minnesota.  In my mind this would replace the “Regional” that we look forward to every year.  It is right up the road and going off past experience it is money well spent if you want to get back on the floor and have some fun competing.    -Aus

 

rx: Cond: Row 5×40/50cal. (1:1) WOD 1: 3 rounds of 30 SL Alt. TTB and 30 OH DB Lunges(35/50) 1 bell. Time cap 12min. Rest 3min. from the time you finish then WOD 2: 800m run for time.

gold: Cond: Row 5×40/50cal. (1:1) WOD 1: 3 rounds of 20 Alt. TTB and 20 OH DB Lunges(35/50) 1 bell. Time cap 12min. Rest 3min. from the time you finish then WOD 2: 800m run for time.

silver: Cond: Row 5×40/50cal. (1:1) WOD 1: 3 rounds of 20 Alt. TAH and 20 OH DB Lunges(10/20) 1 bell. Time cap 12min. Rest 3min. from the time you finish then WOD 2: 800m run for time.

TTR: Conditioning as RX. Wod (strict SLTTB 8 per leg / round)

No bar: Cond: Row 5×40/50cal. (1:1) WOD 1: 3 rounds of 30 V-Ups and 30 OH DB Lunges 1 bell. Time cap 12min. Rest 3min. from the time you finish then WOD 2: 800m run for time.