Squad!
GYM CLOSED
NO CLASSES OR OPEN GYM
VIRTUAL CLASS SCHEDULE
7AM CLASS, 9AM CLASS, 12PM CORE AND CARDIO, 1PM BODYBUILDING, 4PM MOBILITY, 5PM CLASS
https://zoom.us/j/2740893085
Fannie
50 – 40 – 30 – 20 – 10
Double Under/Single Under/Jumping Jack/Line Hop/Toe Tap
V-Up/Tuck Crunch/Abmat Situp
Lunge (front or back)
General Warmup
:30 Jumping Jacks or Single Unders
:30 Plank
:30 Right Side Samson and Reach
:30 Left Side Samson and Reach
:30 Jumping Jacks or Single Unders
:30 Right Side Plank
:30 Left Side Plank
1:00 Alternating Samson Reach and Twist
:30 Jumping Jacks or Single Unders
:30 Shoulder Tap Plank
:30 Lunge (front or back)
Specific Warmup
Double Under Progression:
:15 Single Unders
:15 High Singles
:15 Double Taps
:15 Double Unders or Double Under Attempts
Tuck Crunch + V-Up Progression:
:10 Egg Hold (knees tucked to chest and chin tucked to chest with arms hugging knees)
:10 Hands to the Side (hands are off the ground)
:10 Right Leg Out (hands by the side with right leg fully extended)
:10 Left Leg out (hands by the side with left leg fully extended)
:10 Full Hollow Hold or Hollow Rock
5 Tuck Crunches
5 V-Ups
Lunge Progression:
10 Lunges Step Forward or Back
Warmup Round:
10 – Double Unders/Single Unders/Jumping Jacks/Line Hops/Toe Taps
10 – V-Ups/Tuck Crunches/Situps
10 – Lunges (total)
Modifications:
If jumping isn’t happening today sub high knees (1:1) for the double unders.
If your core is still smoked from Saturday try subbing a good morning (1:1) for the v-ups. You could also cut the core reps in half (25-20-15-10-5)
Instead of lunges you could always step up on a bench (1:1) or try air squats (1:1).
WOD Guidance:
Front loaded workout today! First two rounds are most of your work. Get through the 50 and 40 at a steady pace and then turn it on. Break the v-ups early and often and hold yourself to a high standard on the movement. Don’t worry about your time worry about the quality of your reps. On the lunges just keep moving. Also, have some fun!
Question of the Day:
What is the best movie series to watch while you’re home for the next two weeks?
Missed the live classes but still want to follow along?
Click HERE for previously recorded TILT Classes– all labeled by date and workout name!
The current workout of the day will be posted to this Vimeo page 30-45 minutes after the 7 AM live class.
Did it! 🙂 No idea the time though..l those tuck crunches were killer!!
QOD: I’ve never seen a Marvel movie so I’m actually working my way through those right now, I found a website that lsists them in chronological order
YES GIRL!!!! Tuck crunches are the sneakiest!
Mick is forever trying to turn me into a Marvel nerd.. Slowly but surely. I LOVE the Guardians of the Galaxy movies– so funny! I feel like you would love those.
“Never seen a Marvel movie??”
Chronological order is good but you’re probably OK watching them in release order. The characters change quite a bit between movies and it’s helpful to see in that context so you aren’t wondering why Spiderman and Ant-Man suddenly shows up in Captain America:Civil War.
Guardians of the Galaxy is one of my favorites.
13:50 something….it was hard to see the clock on my iPad zoom session! Glad to have others to workout with even in this format.
QOD: Movie series – Marvel movies. TV Series: Farscape.
So glad you’re jumping in on the Zoom classes! Garage-fit! Have you watched the Marvel movies in order yet?
In chronological order, no. But I’ve seen all of them many, many times! They are one of those that I always stop on when I’m flipping through channels.
Favorites:
Captain America
Iron Man
Guardians of the Galaxy
Avengers
Avengers: Infinity War
Captain America: Civil War
Black Panther
Doctor Strange
Ant-Man
Thor
Thor: Ragnarok
Avengers: End Game
Spiderman: Homecoming
Guardians of the Galaxy 2
Less favorites
Avengers: Age of Ultron
Thor: the Dark World
Iron Man 2
Iron Man 3
Ant-Man and the Wasp
Spiderman: Far from Home
Are your favorites in order? If not, can you please rank them?
18:59- mods, on mods for core work. Started with tuck crunches which I gave up during round of 40 switching to situps. Then my garage floor and wifes yoga mat proved to be no match for my technique and the growing raspberry I did 1:00 plank hold for each round 30,20,10. RX the rest DU’s felt good unbroken 30,20,10 and 203 sets 40 & 50.
QOD: I love a good movie marathon. Star Wars, Bond, Marvel, Indiana Jones.
NOT THE RASPBERRY!!!!!!!! Always a good reason to modify.
Confession I’ve never seen a Star Wars, Bond, or Indiana Jones movie……
How is this possible Casey? Not a single one of these movies?
Raspberries are the worst. I’m still nursing mine from all the sit ups over the weekend! I couldn’t do sit ups today even with extra padding but the v-ups/tuck crunches were ok surprisingly.
Fannie
17:29
100-80-60-40-20 for Single Unders
Rx reps for v-ups then had to switch to tuck crunch and lunges
QOD: John Wick!
Took the 5:00 live. It was great! Thanks all.
Fannie – 12:56
75/60/45/30/15 Single unders, 50/40/30/20/10 tuck crunch and lunges
QOTD – Star Wars, Back To The Future, Indiana Jones, and Rocky I through IV
Fannie: 14:01 single unders, ab mat sit-up, reverse lunges
QOD: Harry Potter
Driveway WOD. Joel and Marie from the CrossFit down the street joined today’s class.
17ish (radio issue in the middle slowed me down a little)
Did double the singles. Abs and lunges. My core is on fire from all the abs this week.
Wanted to do the Vimeo body building but cut a ton of veggies up instead. Really hoping to go live one of these days. Scattergories tomorrow night!
QOD: I have no idea. Still working so not watching a lot of tv! Started watching Tiger King though. That’s interesting.
16:33
Double unders, V-Ups, Lunges
Finally getting the hang of consistent double unders during the WOD. First set I did in 45 seconds, then most of the others I was able to go unbroken. (Which is a miracle for me)
What killed me were the damn V-ups. 🙄😒
QOD: idk about a movie series but being able to rewatch all seasons of GOT would be SHWEEEEET!
Did it. No idea on time as my assistant/dog was having a hard time not helping with my at work. Jumping jacks, tuck crunches, lunges
Rebecca and I did it.
15:15 High Single Unders, tuckups and lunges
Rebecca did line jumps, situps and lunges. 17:20
QOD: The fam has been doing Star Wars. Eps 4+