tempo run 2

Announcements

5K run for BBBS Miami Nov 18th!
https://www.classy.org/team/329773

NEW MORNING CLASS ADDED AT BOTH LOCATIONS!
Effective Monday Nov. 2nd until further notice.
—
305
M-F – 6am, 7am, 8am, 11am | 5 & 6pm

A1A
M-F – 6am, 7:00am, 8:30, 9:30, 10:30am | 6 & 7pm

Weekends – 9 & 10am @ both
—
😁
Zoom
M-F – 6am, 8am, 9:30am, 6pm EST
Sat & Sun – 9am
https://zoom.us/j/679368832
—
Please be mindful of the following guidelines that must be followed:
-Please wear a mask
-Please bring a towel or two (one for the floor, one for drying off)
-Please wait until the Coach welcomes you in
-Please wash your hands upon entry & before leaving
-Please take all of your belongings to your station & clean EVERYTHING after
—

305, A1A – Endurance Programming

View Public Whiteboard

Metcon (Distance)

20 min tempo run- take 10 seconds off of last weeks pace

steady state 1

Announcements

NEW MORNING CLASS ADDED AT BOTH LOCATIONS!
Effective Monday Nov. 2nd until further notice.
—
305
M-F – 6am, 7am, 8am, 11am | 5 & 6pm

A1A
M-F – 6am, 7:00am, 8:30, 9:30, 10:30am | 6 & 7pm

Weekends – 9 & 10am @ both
—
😁
Zoom
M-F – 6am, 8am, 9:30am, 6pm EST
Sat & Sun – 9am
https://zoom.us/j/679368832
—
Please be mindful of the following guidelines that must be followed:
-Please wear a mask
-Please bring a towel or two (one for the floor, one for drying off)
-Please wait until the Coach welcomes you in
-Please wash your hands upon entry & before leaving
-Please take all of your belongings to your station & clean EVERYTHING after
—

305, A1A – Endurance Programming

View Public Whiteboard

Metcon (No Measure)

50 min steady bike on concept 2 or other bike

goal: stay within 10% of your watts from last weeks sprints. (if you did the 8 min interal at 220 watts, your goal would be to stay above 198 watts for the full 50 minutes).

tempo run 1

Announcements

NEW MORNING CLASS ADDED AT BOTH LOCATIONS!
Effective Monday Nov. 2nd until further notice.
—
305
M-F – 6am, 7am, 8am, 11am | 5 & 6pm

A1A
M-F – 6am, 7:00am, 8:30, 9:30, 10:30am | 6 & 7pm

Weekends – 9 & 10am @ both
—
😁
Zoom
M-F – 6am, 8am, 9:30am, 6pm EST
Sat & Sun – 9am
https://zoom.us/j/679368832
—
Please be mindful of the following guidelines that must be followed:
-Please wear a mask
-Please bring a towel or two (one for the floor, one for drying off)
-Please wait until the Coach welcomes you in
-Please wash your hands upon entry & before leaving
-Please take all of your belongings to your station & clean EVERYTHING after
—

305, A1A – Endurance Programming

View Public Whiteboard

Metcon (Distance)

1 mile warm up run

rest 5 min

20 min at tempo

(pick a goal mile pace that is about 80% of your max effort mile, for example: if you run an 8 minute mile, 20% of that time is 96 seconds, so 8 minutes + 1:36= 9:36 mile pace for the 20 min)

Why You’re Not Losing Weight – Even If You’re Trying Really Hard

FACT: If you’re trying to lose weight and you’re not, you’re not in a calorie deficit. Losing weight is hard!

You may have read somewhere that it’s because of hormones, or genetics, or your age, or metabolism for isntance.

While these can play a small part, the majority of your loss or gain will be based off of the calories you eat.

Studies have concluded vast underreporting of calorie intake

https://pubmed.ncbi.nlm.nih.gov/1454084/

http://38r8om2xjhhl25mw24492dir.wpengine.netdna-cdn.com/wp-content/uploads/2016/08/16-07-12-Counting-Calories-Final.pdf

So, a little tough love here. If you’re “eating healthy” or eating “pretty good” and you’re still gaining weight (and you don’t want to be gaining weight) – you have to track food! You have to learn how to eyeball quantities and stick to it.

Easy? Nope. Again, losing weight is hard, it’s true!

Simple? Absolutely.

You learned how to read, write, drive a car, open a bank account, rent or buy a home, and many other things. You CAN learn how to control nutrition intake to benefit your health and longevity.

I teach people how to do this. It’s my mission. I’m sorry they don’t teach this in school (they should) – but it is a basic human skill!

The food industry is NOT your friend. They want your money, not your health. Cheaper processed foods are more expensive, health wise, in the long run, that’s a fact!.

It’s the old saying, “Cheap now, expensive later.”

YOU are worth it.

YOU should be your biggest investment, not some fancy car or faux-luxury lifestyle – YOU.

Yes, before you worry about the next car or phone you’re going to buy, you should worry about you! You are important, and your health is the best investment you can make. Don’t waste time and energy on things that won’t make you better. Invest in health, in fitness!

For more info and to set up a complimentary session with us, go here: fit305.com/get-started

Bike sprint 1

Announcements

NEW MORNING CLASS ADDED AT BOTH LOCATIONS!
Effective Monday Nov. 2nd until further notice.
—
305
M-F – 6am, 7am, 8am, 11am | 5 & 6pm

A1A
M-F – 6am, 7:00am, 8:30, 9:30, 10:30am | 6 & 7pm

Weekends – 9 & 10am @ both
—
😁
Zoom
M-F – 6am, 8am, 9:30am, 6pm EST
Sat & Sun – 9am
https://zoom.us/j/679368832
—
Please be mindful of the following guidelines that must be followed:
-Please wear a mask
-Please bring a towel or two (one for the floor, one for drying off)
-Please wait until the Coach welcomes you in
-Please wash your hands upon entry & before leaving
-Please take all of your belongings to your station & clean EVERYTHING after
—

305, A1A – Endurance Programming

View Public Whiteboard

Metcon (No Measure)

On Concept 2 or other bike:

10 min easy

8 min hard

2 min easy

10 min cool down
try and pay attention to watts during the hard intervals, keeping them above a certain number every effort, and remember that number.

10/17/2020

Announcements

😁
Zoom
M-F – 6am, 8am, 9:30am, 6pm EST
Sat & Sun – 9am
https://zoom.us/j/679368832
—
Please be mindful of the following guidelines that must be followed:
-Please wear a mask
-Please bring a towel or two (one for the floor, one for drying off)
-Please wait until the Coach welcomes you in
-Please wash your hands upon entry & before leaving
-Please take all of your belongings to your station & clean EVERYTHING after
—
305
M-F – 6am, 8am, 11am | 5 & 6pm

A1A
M-F – 6am, 7:30am, 9am, 10:30am | 6 & 7pm

Weekends – 9 & 10am @ both
—

305, A1A – 305 & A1A WOD

View Public Whiteboard

Freedom 2020 (Time)

Box Version:

7 Rounds for speed

7 Clean & Jerks

4 Burpees

17 Squats

76 Double Unders

Rest 1 minute

Home Version:

7 Rounds for speed

7 Push Ups

4 Burpees

17 Squats

76 Double Unders or run 200 meters or single unders or mountain climbers

Rest 1 minute

()

09/28/2020

Announcements

😁
Zoom
M-F – 6am, 8am, 9:30am, 6pm EST
Sat & Sun – 9am
https://zoom.us/j/679368832
—
Please be mindful of the following guidelines that must be followed:
-Please wear a mask
-Please bring a towel or two (one for the floor, one for drying off)
-Please wait until the Coach welcomes you in
-Please wash your hands upon entry & before leaving
-Please take all of your belongings to your station & clean EVERYTHING after
—
305
M-F – 6am, 8am, 11am | 5 & 6pm

A1A
M-F – 6am, 7:30am, 9am, 10:30am | 6 & 7pm

Weekends – 9 & 10am @ both
—

305, A1A – 305 & A1A WOD

View Public Whiteboard

()

Monday (AMRAP – Rounds)

3 Hour Old School Hip Hop Video Mix!

https://vimeo.com/355607580

Hip Hop & a lil JT to close it out

https://open.spotify.com/playlist/5kSAE1O3DB0mXxXY25z3EP

2 rounds

30 second tension plank

30 double unders or high knees

20 toy soldiers

15 air squats

15 push ups (first set on knees for warm up)

—

Front Squat (10-10-10-10-10)

Alternating EMOM

Min 1: Front Squat

Min 2: Strict Pull Up or Bent Over Row

—

Reverse Dragon Ball Zed

8 minute AMRAP

10 Front Rack -or – Goblet Lunges

5 Hang Power Cleans -or- Russian Swings

—

VAT 1

3 rounds, no rest

30 seconds flutter kicks

30 seconds bicycle crunches

30 seconds flutter kicks

30 seconds v-ups

GET DOWN ON THE FLOOR AND GET THOSE ABS!

—

I’m Totally Doing Mobility 2.0 (No Measure)

1 min cobra

1 min pigeon/side

1 min lizard 🦎 stretch /side

https://youtu.be/yqLXYv3b8y8

DON’T SKIP THE STRECH – CHECK THE BOXES – GET FITTER ✅

()