Monday 1/20/2020


First Day of Assessments today!  Remember class is going to feel a bit different for the next 3 weeks as we switch to assessment mode.  Make sure you come in with a plan and be prepared to take some personal accountability for your training!  There’s going to be a lot going on and the more prepared you are the smoother the process will be.  Some workouts will be performed in heats with a ‘judge’ to hold you to the standard and alleviate the burden of counting your own reps.  Remember most of all to have fun!



A)  Deadlift

Assess your deadlift.


Build to a Heavy 5 reps.

B) Running

Assess Running


3 Rounds For Time

400m Run
21 Burpees

Strategy and Briefing

Unlike the row or the airbike (or any machine), running has no indicators of pace except feel (unless on a treadmill). There is a pacing SKILL that must be developed, through practice & awareness. So as you’re warming up, pay attention to your exact pacing. If running the mile, the first 400m should feel easy at goal mile-pace. Stick to roughly goal pace through at least 1200m before thinking about speeding up. If you’re running a 400, the same principles apply. Focus on pace during warmups. Throughout any of the run variations, be conscious of your breathing, relax your shoulders, and keep it in sync with your strides. This will keep air coming in, AND it will help you keep your running rhythm consistent.

Levels Consideration:  Deadlift Running

Goal:  Level Up!


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