Friday 1/22/16


SCHEDULE CHANGES: Friday 6am and 12pm ONLY, no 4:30pm class; gym CLOSED on Saturday & Sunday. Check back tomorrow for some Home WODs you can do (& post to Wodify!) over the weekend!

New Airdynes are in!

Have you seen our shiny new Airdynes yet? We have three brand-spanking new ones that we think are going to be a great new addition to the gym. For those who don’t know much about them, here is a little bit about how they work, how they can be used, and why they are so great!

Airdynes cannot be much simpler to use! You basically hop on and and then pedal while simultaneously pulling and pushing the two handlebars (the only thing you really need to adjust for is the seat height, more on that in another post!). However, while it may look a lot like a spin bike, the way it works is actually much more similar to a rowing machine in that it uses a fan to build wind resistance. Like a rower, you create the wind resistance by how hard you work, and the faster you go, the more resistance builds up. Once you start working hard, you’ll find that your muscles will be pretty taxed! This makes the Airdyne effective for strength-building in addition to its obvious use as a conditioning tool.

At Inner Loop, we will be incorporating Air Dynes into our programmed WODs on occasion – given the number of them you will likely see them mostly in workouts with stations or intervals, and for shorter bursts of all-out effort (max calories or for time). However, they also serve as another low-impact alternative to running – next time you would normally sub rowing for running, consider talking to your coach about an appropriate sub on the Airdyne instead. These machines are also prominently displayed at the front of the gym and make for great warm-up and cool-down tools, so feel free to hop on one before or after any WOD!

Friday, January 22 (6am/12pm): Partner WOD

Metcon (AMRAP – Reps)

With a 25:00 clock:

Partner A:

30 Double-Unders

10 Ball Slams

50m (2 lengths turf) Heavy Suitcase Carry

Partner B:

AMRAP Barbell Complex* (115/75)

*Each Barbell Complex = 3 Hang Power Cleans, 2 Push Press, 1 Back Squat, 1 Push Press from Behind Head. IMPORTANT NOTE: Be careful when transitioning from the 2nd PP into the back squat. Lower the bar slowly and be sure you are catching it on the correct spot on your back.

Switch when Partner A is done and returns to Partner B. Score is the total # of Barbell Complexes completed by both partners.

Categories: WOD

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