Besting the Summer: July Accomplishments

To quote Ron Burgundy: “Well that escalated fast!”  Can you believe that July has been and gone and August is already upon us?

Empower members have been spotted all over the globe, sometimes even in the gym:)  Actually, between trips, despite summer vacation mode, Empower members have continued to fill the personal best board.  Here’s the achievements fit to print from the month of July (or at least the ones I was able to decipher):

Electric - Squat snatch & Pegboard
Topspin - 13 consecutive double unders
Big Cat - Squat snatch 1 rep max
Zed - Squat snatch 1 rep max
Maui - Back squat
Pepper - Handstand walk, Filthy 50
Ratchet - Back squat
The Assassin - Filthy 50
Bobo - Bungee Jump
Savitar - DB Snatch, Filthy 50
Adagio - Pull ups, Front squat
Gift - Back squat
Shaft - Back squat
Dizzy - Back squat
McBeal - Shoulder press, 5K run
5-0 - Wallballs, HSPU, Squat snatch, L-pull up
Loki - Filthy 50
New Girl - Back squat
Sable - OHS, Back squat
Rambo - Pegboard
Tamahock - HSPU, Strict pull up
Smash - Strict Zoe
Dangers - Filthy 50
Peril - 10K run, Back Squat
MK - 100 OHS, Shoulder Press
Silk - 8th overall in BC master’s lifting!
Rascal - Rope climb
Thorn - OHS
KMT - Push ups
HeeHee - Back squat
Roxy - Double unders

This coming Saturday August 3rd at 2pm The Touch will be by the playground/basketball courts at Kits Beach celebrating a personal best in number of years lived to date.  He invites you to come join him, his favourite gift: food!  This is the first time he has been this old in his whole life, we hope you can join us in celebrating this accomplishment.

Skill of the month for August is Toes-to-Bar.  Let’s see if you can add T2B to the personal best board this month. 

Need help staying on track with your fitness through the summer holidays?  Ask your coach for travel WOD suggestions.  Join us on Zoom.  Just keep moving!

Friday Make Up Day

1) Empower Reset #49
3 mins Navy SEAL Breathing
30/30 sec head nods/rotations

5 mins:
20 Crosstouch deadbugs
10 Egg Rolls
10 Windshield Wipers
10 Shoulder Bridges

5 mins:
20 Crosstouch Birddogs
10/10 Kickstand Rock
10 Alt Elevated Rolls to sit through

3 mins Get Ups

OS Standing Reset
(10 each):
Bounce & Vibrate
Big Cross Crawls
Infinity Circles
Reverse Infinity Circles
Den-den Drum
Superman Reaches
Overhead Bounce & Vibrate
Flappy Bird Vertical
Flappy Bird Horizontal

Hip Mobility
(5 each):
Knee to chest
IT Stretch
Abductor Stretch

Feet together knee opening
Feet apart knee closing
Swivel

5 mins
5 Judo Push Ups
10 Ring Row Squats
10 Alt Ring Row Lunges

2) Chad HWPO Version
40 min EMOM
Odd Minutes: 20 Weighted Box Steps Up @20", 30/45# Ruck
Even Minutes: 10x 25ft shuttle run

3) HWPO Press-Snatch-Cardio Part 1
Take 15 minutes to work up to a 3-rep-max shoulder press

HWPO Press-Snatch-Cardio Part 2
With an empty bar, complete:
5 hang power snatches
5 hang muscle snatches
5 hang power snatches

HWPO Press-Snatch-Cardio Part 3
Complete as many rounds and reps as possible in 10 minutes of:
5 hang power snatches
15-calorie row, bike, or ski erg, or 200-meter run