First: Its been a while since the gym got together and did something outside the gym so we are throwing a party for you all at Harlems place Saturday 10/8. The address will be on the whiteboard at the gym. We will sort out some snacks but bring your own drink of choice.
Second: Saturday 17/8 we are having a fun In-house Individual competition for all of you to show off your new skills, strength and fitness. There will be four divisions.
Open RX & Open Scaled,
Masters 40+ RX & Masters 40+ Scaled.
We could come up with a huge list of things you should be able to do to find out what division you should be in, but we all know you just want to know if there are muscle ups or not and YES there are, because its part of being an RX athlete. However, for this specific competition they will be at the end of only one of the workouts. So if you always go RX in our daily workouts except on muscle up day you will be considered an RX athlete for this comp. All members joining in on Saturdays comp training will be expected to participate if they are available. If you are still unsure about any of this, just contact us and we can help you out.
Concerning scaled division. If you normally scale something in class you would be in the scaled division. There will be no Pull ups, TTB, Heavy lifting etc. We do not just think of the scaled division as an easier version of RX. It is a specific stage of development in your fitness journey and that will be reflected in the workouts on the day.
We want as many of you to sign up as possible, so there will be no unreasonable expectations set on you as a member.
Sign up, come down and have fun, that should be your main goal.
Christian
Tuesday 230719
Strength: Paused Back Squat
5 x 3 (3 sec pause at bottom)
Build in weight
MetCon: 16 min AMRAP
12 Alt DB Devils Press 32.5/22.5kg
15 KTE
75 Double Unders
