However, after a few heavy workouts, and with a lot of people going for some new 1 rep maxes this week, class took on a few body weight exercises for Thursday’s class for a change of pace.
Things started off with a quick review of the hollow-position progression, with class holding each variation for 20sec. The progression went as follows:
– legs bent with feet pressing into the floor, with the arms OH and shoulders up;
– knees pulled into chest, with arms OH and shoulders up;
– 1 knee into chest with the other leg extended, with arms OH and shoulders up;
– as above, but with legs switched.
After the skill session, class was split into two groups, with one tackling Met-Con #1 and the other Met-Con #2. There was a brief intermission, and then the groups switched places to finish off the evening.
Kipping was allowed for the pull-ups, with scaling options provided by a variety of bands.
After a few minutes of rest, everyone hit the floor for a few rounds of Hollow Rock work, just to see if people were really paying attention at the beginning of class. A few more minutes of rest, and it was time to switch.
Push-up scaling was to whatever would give you full ROM (chest to floor), whether it be on the knees, to boxes, to tables, or to the wall. Overhead was prescribed for the KB swings (“American” style), but were scaled to eye-level swings for anyone uncomfortable taking the weight over-head (“Russian” style).
Good luck to everyone participating in Amazing Grace tonight (Fri, Oct. 28). If you’d still like to participate, feel free to check out the info from Sunday’s blog post – I know there’s still room, and, honestly, the more the merrier, right?
Also, a huge congratulations to Dan and Lizzy who got engaged over the past weekend:
Also, best of luck to MacKenzie who’s running the Marine Corp Marathon this Sunday. This will be MacKenzie’s first marathon, but she’s been training hard and I know she’ll do great. If you want to see how she’s doing during the race, you can track her through this website (her bib number is 8444).
Both classes this Sunday will be outside as the gym will be closed for a church function. Sunday’s predicted to be warmer than tomorrow (40!?!), but not by much (47), and certainly not by 10AM. So please dress appropriately, and be sure to bring plenty of water as we may not have access to any outside. Don’t worry, once you get there, we’ll be sure to raise that body temp.
The plan is to meet at the gated entrance to the parking lot, and then walk over to our designated workout spot as a group (Mitchell Park is a possibility, but we’ve been known to take over Rock Creek before as well).
Feel the need to get your recovery on, but don’t like paying gobs of money for a massage? Well, our own Joanne Goodwin has a solution. If you didn’t know, Joanne just graduated from the Potomac Massage Training Institute up in Friendship Heights, and passed along this information regarding massages offered from the school:
The school, Potomac Massage Training Institute, has two clinics where people can get cheap massages.
In the student clinic you can get a massage from a second or third term student (there are 3 terms total) for $37. A massage from a second term student will be Swedish, which is great for recovery and relaxation. A third term student will incorporate some deep tissue work into the session. When you sign up, you can’t choose which you’ll get.
In the graduate clinic, all massages can include deep tissue massage. Practitioners have graduated from school. Some have been working in the clinic for a while; others just graduated in July. These sessions are $55.
The school is located at 5028 Wisconsin Ave NW, suite LL, near the Friendship Heights metro stop and about half a block from Rodmans. The phone number is: (202) 686-7046
If anyone has any questions, they can contact the school or ask me.
Also, here’s a link to the school’s web site describing the two clinics: http://www.pmti.org/index.php?id=31
There you have. Now get your massage on!