Die Hard


Calling all Paleo Challengers!
This is your last chance to buy into the challenge. Money is due by Friday – $20, cash only. Please stop by the desk this week to pay if you have not already. Thanks!

Schedule Update
On Easter Sunday (4/20) we will be holding classes at 8am and 9am only.  Yoga will also be held but has been moved to 9am.  There will be no Open gym and the box will close at 10am.  On Marathon Monday (4/21) we will be holding a reduced schedule in the morning and night by only running classes in Southie Green.  There will be no 6am, 7am, 4:30, 5:30, 6:30 or 7:30pm.  The remainder of the day remains the same.  Click here to check out the updated schedule.

Ever wonder why we program workouts that allow you to rest mid-WOD? This rest is not meant to give you a random break but is a reward for sprinting through the prior reps. I know its hard to believe but resting in your workout can increase can increase your fitness, as long as it is done correctly. Every minute on the minute (EMOM) training or workouts with built in rest are a form of interval training that works both the aerobic and the anaerobic systems. During the high intensity efforts, the anaerobic system uses the energy stored in the muscles (glycogen) for short bursts of activity. Anaerobic metabolism works without oxygen, but the by-product is lactic acid. As lactic acid builds, the athlete enters oxygen debt, and it is during the recovery phase that the heart and lungs work together to “pay back” this oxygen debt and break down the lactic acid. It is in this phase that the aerobic system is using oxygen to convert stored carbohydrates into energy.

So what does all this mean? Performing high intensity intervals that produce lactic acid during practice allows the body to adapt and burn lactic acid more efficiently during exercise. This allows athletes to exercise at a higher intensity for a longer period of time before fatigue or pain slows them down. Long story short, performing EMOM style workouts or workouts like today will help you maintain intensity for AMRAsS, 5 Round workouts or whatever other intense activity you might dabble in.

High Bar Back Squat

5 Rounds
In 90s complete
50 Double Unders
Power Cleans (135,95)
Then Rest 1 Minute

Level 2 -(115,75), 25 Double Unders
Level 1 –(95,45), 50 singles

Mobility Class:
Upper Body