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Notes from Jess & Dave • April Programming Focus • Upcoming Events • Birthdays
Again we rise 🌱
Athletes,
As we prepare for an exciting month in April, let’s take a look back at the exciting month of March. We carried strong momentum from our January/February overhead squat cycle and rolled directly into our March/April Olympic Lifting Cycle. The first half of this cycle kept moderate to heavy loading and focused on setting a firm foundation of positions. We worked on our pulls from the floor and up to a heavy 1-rep power to wrap up the month of March (Week 4 of the cycle).
Each week has also featured a supplemental strength session that help improve pulling, squatting, and pressing/jerking in the overhead position. When it comes to the Benchmarks, March had plenty! “Death Row” made its first appearance of 2022, and after some reflection, we will be offering a different variation of some of these classics, similar to Cali-Bear, to spice things up when we see them in the future! They will feature both the original version as well as an optional version. We closed out the 2022 Open workouts with 22.3 + 22.3, both some serious tests of fitness! And in honor of International Women’s Month, we had some big time ladies-inspired workouts: “Power Plus Amanda” + “Eliza-Plus”.
This coming week will be our annual “Leading Ladies of Fitness” week on the final week of the month, which will include some original benchmarks, some mash-ups, and some hero workouts named after some awesome women! Closing out International Women’s Month in style.
Another exciting note: WODIFY. Think back to January and how we said our word of the year is RISE. Well, we wanted our back-end platforms to match the improvements we’re making to the front-end. So we rose to the challenge. I mean, we improved the gym layout, equipment, programming… and it was time our tracking system was upgraded to meet our athletes growing needs. Wodify will offer a MUCH improved user interface for y’all to dabble with. Easier scheduling view, class reservations, and, most importantly, easier way to log and track your scores – both the benchmark side and strength side. We should be fully transitioned in the next 2 weeks or so, so stay tuned.
Yours in celebrating the ladies of our lives,
Dave & Jess
Programming Focus 🏋️♀️
Happy April!
We are going to be wrapping up our Oly cycle this month! But first, we’ll continue getting major volume with squat snatches and cleans, as well as building to some heavy (90-95%) loads. De-Load Week 7 will again focus on light weight and positions before going for those big heavy 1-reps on the 8th week (4/18) of the cycle.
Some of the workouts and benchmarks will capitalize on this increased amount of weightlifting (hello, “D.T.” and “Cloudkicker”!). We will also be celebrating Jason Khalipa’s (NCFit Founder) daughter, Ava’s, birthday with the yearly workout “Ava” on 4/21!
Each of these workouts needs a high level of barbell proficiency. There’s no better time to get after these then during this March/April weightlifting focus. The benchmark list, in relation to March is smaller on paper, but the culmination of all of the Oly work will be the most fun benchmarks of the month as we build to those all exciting heavy 1-reps! We can’t wait to see our community thrive after all the work they’ve put in!
Olympic Lifting Cycle (March & April)
WEEK 5 (3/28)
Squat Snatch (5×2)
Clean Pull + Power Clean (5×2)
Split Jerk (5×2)
WEEK 6 (4/4)
Snatch Pull + Power Snatch (3×1, Heavy)
Squat Clean + Jerk (3×1, Heavy)
Back Squat (5×3)
WEEK 7 (4/11)
De-Load
WEEK 8 (4/18)
Heavy 1-Rep Snatch
Heavy 1-Rep Clean and Jerk
Weekly April Commitments
✅ Olympic Weightlifting Cycle
✅ 2+ Weightlifting days
✅ 1 New or Classic Named Workout
✅ Partner Workout
April Benchmarks
✅ D.T.
✅ Cloudkicker
✅ Ava (4/21)
✅ Heavy 1-Rep Clean and Jerk + Snatch
Events & Announcements 🎉
⏰ TikTok: Jess started our very own SoLa CrossFit TikTok! Follow us here.
⚠️ Reminder: Lost and Found is now located underneath the front desk, behind the blue curtains. Feel free to go through and see if you can find your missing items!
⚠️ Reminder: Reserving your spot in class is mandatory. Please make sure you RSVP before arriving to class.
☘️ March Referral Raffle: This is your final week to bring friends for a free class – Level Up or CrossFit – with no previous experience required. For every friend you bring, you’ll receive 1 raffle ticket to put in the fishbowl. For every friend who joins SoLa, you’ll receive 10 raffle tickets to put in the fishbowl. On March 31 we’ll draw to see who wins a month of unlimited classes at SoLa.
💦 Recovery Sweat & Chill: Remember you can always do a drop-in to the Recovery Zone for the same price as a class drop-in. Grab a pair of the compression boots, hop on the vibe plate, and fill up the ice bath so you can go ice bath to sauna and back again. If you have questions, come ask Dave! He loves to show folks how to use the ‘zone.
🏐 (4/10) Moontower Volleyball: Meet us at Moontower Saloon on Sunday (yes, Sunday), April 10th from 11:00 AM – 2:00 PM for some volleyball! You voted and we put it together – Moontower volleyball received a lot of excitement on the IG polls, so here you go! See y’all there. 😄
🤸 April Challenge: April showers bring may flowers, but what do April handstands bring? Your April daily challenge will be centered around handstand work, so get ready for your world to turn upside down.
🏃 (5/1) Austin Sunshine Run: Yup, we’re already planning for May events! Mark this one down.The H-E-B Austin Sunshine Run is a non-profit, pet-friendly event. 100% of every dollar made from registrations benefits directly the Austin Sunshine Camps. Register here!
March & April Birthdays 🎂
March
James Nield (3/29)
Katherine Hubbs (3/29)
Tyler Hill (3/29)
April
Adee Cazayoux (4/2)
Jess Appel (4/3)
Heather Reuter (4/4)
Pablo Gonzalez Ruiz (4/4)
Sergio Durante (4/5)
William Whatley (4/5)
Naomi Orndorff (4/5)
Emily Nussman (4/7)
Christina Mehl (4/13)
Sarah Aftergood (4/14)
Betsy Kuhns (4/14)
Nick Miller (4/17)
Prajwal Kadariya (4/19)
Pierce Comeaux (4/19)
Bill Lear (4/20)
Muhammad Nabil (4/23)
Sarah Kyle (4/24)
Andy Schraegle (4/25)
Waleed Alqadi (4/28)