WODs for Tuesday and Wednesday 5-12 & 13-15May 12, 2015
Thanks to all who came to kick the tires in the new gym today. I hope your experience was enhanced by the location change. While I very often say “I’m here to make you fit not happy” that is entirely facetious, and nor are the two exclusive of one another. In fact, we consistently hope that your time at the gym be the best and most rewarding hour of the day, or at least in the top 2.
One administrative note: The changeover from 6 to 7 is our highest traffic volume. Please be aware of the several spaces on the far side of Souther Sign HQ. You can’t miss them, and I will park thereabouts tomorrow. This is preferred vsdirectly in front of the SS building. Also, parking in the lane between SS and the post office is totally cool.
There are, quite understandably, many questions, a few of which I’ll try to address briefly.
Ropes and rings will be up soon. Likely by the end of the week/weekend. Meanwhile, ring training can be preserved by mounting your rings from one of our higher pullup bars.
Outdoor running will likely take the following route: Out the garage door bay, across our parking lot, across the post office parking lot, and then down the back road towards Coastal Christian High School. I hope to have separate turnaround points at 200, 400 and 800 giving you mile runs with only one dead stop. We should have these established a few days after the rain lets up, so definitely by August.
The Lounge. Beloved by all the membership still with us from CFCB1.0 @ the Boardwalk, the lounge makes it’s triumphant return. We’ll have a minimum of 3 recovery chairs (they will, again, look very much like the plastic Adirondack chairs you see outside of Harris-Teeter) possibly a coffee table, perhaps complete with fitness related magazines. Our whiteboard and leaderboards will probably mount on the front wall.
Kids Programming- Jim K. who currently administers the youth athletic development program that’s operated inside our doors for the last few years will likely maintain a similar if not identical schedule. During the summer, kids may workout out during our 8-845 Open gym time, in which case we’d add additional Open Gym hours elsewhere.
Child care- The problem IS, of course YOUR kids are great and well behaved, but if we accommodate them, we have to accommodate that guy’s kids who suck, or a snooty guest from Fairfield County brings their God Awful spawn and let’s them cry forever because that’s the way we do it in the north, etc etc. As the website says (if you havent already done so, please go look at the site HERE. the gym’s not a great environment for kids, BUT if bringing your kids is your only option, we want you in the gym. Just bring them some benadryl, or a violent, immersive video game etc to keep them sedated and/or occupied.
OK- WODS are
Tuesday-Primary 4×3 Squat. Accessory 3×8 lunges for load. Work- for time. 30-20-10 Toes to bar, Burpees (last performed 4/21)
Wednesday- Primary 4×3 Bench Press. Accessory 3×5-8 bar dips. Work- 3 on, 1 off x5 rounds of 5 Pushups, 10 Situps, 15 Air Squats. For reps.
Tuesday- DT. 5rft of 12 Deadlifts/9 Hang Cleans/6 s20 @ 155/105
Wednesday- 1st- 4×3 Deadlift 2nd- 3×2 Pulls From 3″ deficit. 3×10 GHD Back extensions. Stretch, Roll and recover.