Track Your Progress

Workout of the Day--August 3, 2015

Handstand push ups scaled to a box only mimic the wall if you can keep your torso vertical. i think kristie has that pretty dialed.

Handstand push ups scaled to a box only mimic the wall if you can keep your torso vertical. i think kristie has that pretty dialed.

AMRAP 3 min of:
3 Deadlifts (315/205)
3 Bar-facing Burpees
Rest 2 minutes, then


AMRAP 5 min of:
5 Deadlifts (275/185)
5 Bar-facing Burpees
Rest 2 minutes, then


AMRAP 3 min of:
Bar-facing burpees

Strength: 1-rep max Deadlift

 
 

Track Your Progress

Today kicks off the start of our Track Your Progress Contest. We told you it was coming, and now it is here. Hopefully you've figured out how to log your results in ZP as starting today (Monday), there is shwag on the line. But more importantly, why do we even care? It is our belief that your exercise program should make you stronger, faster, more powerful, and overall more fit. Most of us conceptually believe this to be true, or we wouldn't keep showing up. But you only know for sure if you measure and track your results. Not only does this serve as a powerful indicator of your progress, it can also serve as a motivational source. We all have low points when it feels like we've hit a plateau or that we just aren't getting better. A quick look back at some benchmark workouts or old max lifts can be a good reminder of how far you've come.

Logging your results is simple and takes only a minute. The rules of the contest are below. At stake are a free t-shirt to the top male and female results logger. We will also have one "at-large" winner that will be drawn from all athletes recording 10 or more scores between August 1 and August 31. As always, there is some fine print so read on for the rules. Most importantly, have fun with this!

1.) Workouts must be completed at Catacombs and be either the Daily WOD or the Catacombs Endurance Team WOD. Workouts completed at Open Gym do count, but only if it was one of the programmed WODs for that week.

2.) Scores can be entered on the shop iPad or via your phone. Scores will be tallied weekly, so no fair waiting till the end then logging a bunch of scores.

3.) You must have logged at least two 1 rep maxes for different movements. This is invaluable information for your coaches in helping you dial in weights for workouts and strength sets. You will have lots of opportunities to complete these in class (today!), or you can complete on your own. We will also allow you to work on a 1 rep max this month anytime strength work is prescribed. For example, if we have programmed back squats in 3 sets of 3, you can opt to complete a 1 RM instead. You must also log at least one Benchmark WOD (Girl or Hero workout) over the course of the month. We will offer one every week for the month of August.

4.) You must be a member in good standing for the whole month. 

5.) There is no requirement to complete workouts as prescribed. Just note your modifications in the notes section.

Questions? Ask your coaches. We are still happy to help you figure out how to log your scores.