THE WEEKLY BULLETIN

​This Week's Training Highlights

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• Handstand walking and ring muscle-up progressions provide opportunities to refine gymnastics technique and body control.

• High-intensity bike intervals, toes-to-bars, and wall-ball shots will put cardiovascular stamina to the test.

• Kettlebell carries, swings, jump rope, and plank holds bring plenty of work for the grip and core.

• Barbell technique remains a priority with hang power snatches and progressively heavier squat clean and front squat combinations.

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Monday

We're starting the week with short, hard intervals on the bike before moving into toes-to-bars and wall-ball shots. During the workout, break up the toes-to-bars/hanging knee raises before your grip gives out, and pick a medball weight that allows you to complete at least 10 wall-ball shots without breaking.

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Tuesday

Time to get upside down! We'll work through handstand progressions, including shoulder taps, kick-ups, and handstand walking, before putting those skills to work alongside running. Focus on pressing firmly into the floor with straight arms and shifting your weight gradually from one hand to the other. Start with small, controlled movements rather than rushing to take bigger steps.​

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Why Going Upside Down Is Good for You

 

There's more happening during a handstand than you might realize, especially in your brain.

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When you turn upside down, your brain has to make sense of an unfamiliar position. Your vestibular system (the balance system in your inner ear), your vision, and your body's position sensors work together to help you figure out where you are in space and how to stay balanced. Practicing inversions gives your brain opportunities to learn how to coordinate this information and control your movements in an unfamiliar position.

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Balance, coordination, and the ability to react to unexpected changes in position become increasingly important as we age. Maintaining these abilities can help reduce the risk of falls and preserve our independence later in life.

 

You don't need to master a handstand to benefit from challenging your balance and learning new movements. The bigger picture is keeping your brain and body working well together for as many years as possible.

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Wednesday

We've got kettlebell suitcase carries, jump rope, and Russian kettlebell swings, followed by a workout that adds plank holds. Keep your shoulders level during the carries, and use a strong hip drive to power the KB swings. During the plank hold, keep your whole body engaged. Your core, quads, and glutes should be all fired up!​

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Thursday

We'll build toward a workout combining hang power snatches, bar-facing burpees, and ring muscle-ups. The ring muscle-up progressions move from snap-backs and ring dips into low-ring transitions, giving you time to practice before the workout. Focus on pulling the rings close and bringing your chest forward through the transition. On the snatches, it’s important to drive through your legs and extend your hips before pulling with your arms.​

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Friday

Friday's longer workout pairs rowing with a squat clean and front squat complex. You'll build to heavier weights through the early rounds, then adjust the load as needed for the remaining rounds. Avoid going all-out on the rowing so you're prepared to lift, and take the time to establish a strong setup before each clean. As the bar gets heavier, focus on receiving the clean with your elbows high and maintaining an upright torso through the front squat.​

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Saturday​​​​

Saturday is partner workout day! Grab a friend or pair up when you arrive. We'll have a workout ready to send you into the weekend with a good sweat.​

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Note: All programming is subject to change based on testing performed one day prior to class. Full WOD details available at 8 PM prior to the next day's class.

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​​​Community Corner​​​

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Celebrating October Birthdays & Gym Anniversaries!

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Happy Birthday! 🎂

• Ashling Griffin: 10/1

• Mat Tainow: 10/5

• Anya Chambers: 10/10

• Michael Michaelides: 10/13

• Frank Gaudio: 10/13

• Laura Gartner: 10/20

• Kai Franklin: 10/21

• Meghan Simon: 10/21

• Gaylan Williams: 10/22

• Drea Ojito-DeLeon: 10/27

 

Happy Gym Anniversary! 🎉

• John Lawrie 10 Years: 10/3

• Nick Barnett 1 Year: 10/16

• Jenn Thompson 5 Years: 10/18

• Chris Bledsoe 6 Years: 10/29

 

Whether you're celebrating another trip around the sun or another year at CFDA, we're glad you're part of our community. Here's to many more!

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Have a great week!

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