July 29th, 2024 Notes from Jess & Dave • Programming Focus • Events & Announcements • Mobility Corner • Birthdays |
Were you in class on Saturday, July 13th? If so, grab a peek at the photos from Auburn Media HERE! Feel free to use these photos on your social media. Just be sure to tag both @solacrossfit and @auburnmediaNew SoLa Shirts designed by SoLa member Travis Francis are ready for pickup! Head to class today to grab yours. Forget to order one? No worries. We’ve got some inventory and you can pay through our Venmo. We’ve got so much fun coming in August! Here’s a little preview! First, join your SoLa besties at our SoLa Social at 5:30pm August 1st Upstairs at Caroline’s (6:30pm class peeps just join in the fun after class!). We’ve got another chance for you to win a FREE MONTH AT SOLA! Participate in our August SoLa Social Media Challenge. Make a post to your social media anyway in August, tag @solacrossfit and get a chance to win. Share a SoLa post or Story to your story – 1 raffle ticket Post to your stories and tag @solacrossfit – 2 raffle ticket Post to your feed and tag @solacrossfit – 5 raffle tickets We know you’re curious about our new HYROX classes! That’s why we are hosting FREE COMMUNITY HYROX CLASSES every Saturday in August! Join us, bring a friend and find out what being a Hybrid Athlete is all about! Last but not least join Coach Nate as he launches his first Specialty Snatch Series on Aug. 24th. A free clinic will take place on the 17th. Hop in this FREE clinic to get a quick taste of all you could learn in the Specialty Series. |
PROGRAMMING ????HYROX WORKOUTS Tuesday 3 Rounds For Time 1200m Row 1200m Run 60 Walking Lunges Goal Sub 41 Min Thursday On a Running Clock 0:00-10:00 1200m Run 10:00-30:00 EMOM Alt between-10 Wall Ball (Max Cal C2 Bike in remain)-15/12 Cal Row 30:00-35:00Rest 35:00 1200m Run CROSSFIT WORKOUTS This week’s schedule is packed with high-energy workouts. We’ll kick things off today with a bodyweight workout focused on keeping up the intensity. Tuesday will feature a leg endurance and mental drive workout from way back. On Wednesday, we’ll tackle some descending barbell cycling with a consistent 200m run mixed in. Thursday’s workout will be a challenging lower-body chipper, finishing with an upper-body pull. Friday will feature a total AMRAP workout emphasizing consistency and steady effort. Finally, Saturday’s partner workout will include a mile run at the beginning and end, with 5 rounds of synchro single-arm devils press, toes to bar, and handstand hold in between. STRENGTH CYCLE “All the Volume” (9-Week Strength)Overview: In the next nine weeks, we will follow a modified version of the Wendler 5-3-1 cycle to improve power in our deadlifts and back squats. After determining our “Heavy Single” in the first week, we will use 90% of that weight as our base weight for each session. Each lifting session will start with 10 reps to activate the leg muscles.For our Olympic lifting, we are introducing a classic Mayhem favorite, “Squats By Dre.” During these sessions, we will prioritize power and volume in the Power Snatch and Power Clean and Jerk, having athletes work through moderate-heavy sets. To start, athletes should use the 6×6 (weeks 1 and 2) to establish an easy and consistent starting weight through single repetitions, NO touch-and-go!! We will incrementally increase the barbell weight by 5-10 lbs (total) for each Olympic session. Athletes should only add weight if they consistently demonstrate proficient movement across sets. As the sets progress, the number of repetitions will decrease, and athletes should also consider the reduced time available to complete each set.Athletes who miss a week can take 5% off their lifts to stay comfortable and work with the class. If they miss finding their heavy single in a lift, they should do that before continuing with the progression in the following weeks, subtracting 5% as mentioned. 9-WEEK LAYOUT Wk2 (July 29th) Day 2: 6 Power Clean and Jerks x 6 sets (every 2:00) Day 3: Deadlifts 10@55%, 5@65%, 5@75%, 5+@85% Day 5: Back Squat 10@55%, 5@65%, 5@75%, 5+@85% |
????EVENTS AUGUST SOCIAL MEDIA RAFFLE | All Of August | Let all your social media followers know how much you LOVE SoLa CrossFit. Get raffle tickets for posting to your social media and you could WIN A FREE MONTH! Share a SoLa story or post = 1 raffle ticket Story post & tag = 2 raffle tickets Feed Post & Tag = 5 raffle tickets Winner drawn on August 31st SOLA SOCIAL | Thursday, August 1st | 5:30pm Join your SoLa besties at Upstairs At Caroline’s – Upstairs at Caroline is Austin’s premier urban backyard party. The cocktails are flowing; your koozied beer is in one hand, and a brisket taco is in the other. Catch the game or pick your game: giant Jenga, Foosball, and of course corn hole. Don’t limit happy to an hour! FREE COMMUNITY HYROX CLASSES | Every Sat in Aug @ 8am Not sure what a HYROX class is all about? Join us for our FREE COMMUNITY HYROX CLASSES every Sat in August. OLY SPECIALTY CLINIC & SERIES W/ COACH NATECLINIC – FREE Saturday, August 17th, 11am SERIES – SIGN UP HERE Saturday, August 24th – August 14th, 11am Announcements SoLa Shirts Are ready for pick up! Open Gym Policies Please take the time to clean and put your equipment away after your workout! SoLa Blog We’ve started to make blog posts again and we’d love for you to check them out! Head to our BLOG NOW! Cancellation & Hold Policy Friendly reminder that we have a 30 day notice policy for all cancellations and holds! Plan ahead to make sure you can make membership adjustments as needed! Mobility Corner???? Keep It Simple. Work On Your Start And Finish.With Kelly Starrett In summary: Do you own your start and finish position? Are you appropriately challenging the tissues in all relevant positions? Does the movement scale from rehab back to training? Try this advice and let us know how it goes. If you’re looking for more post-workout and recovery mobilization, scroll to the end of the programming at the end of each day in Wodify.* *As always, this is not meant as a medical diagnosis or advice. If you are experiencing pain with this or any exercise, you should stop and see a medical professional like a physical therapist or physician. |