Laying Tracks
High Five! Lift Over Forty hits the one year mark. 👊
Lift Over Forty was launched last summer to help women over forty build a stronger base. The goal o the class was simple: create a way for women to carve out time for themselves to focus on building muscle in a consistent, straightforward way.
The class is designed around the basic lifts: front and back squats, shoulder press, push press, conventional and sumo deadlifts, and floor press. We’re now adding power cleans and hang power cleans to the mix. The goal is to lift with intention, adding weight incrementally as form is dialed in. Slow and steady wins the race is our motto. There’s no screeching rush to a finish line. It’s about building a lifelong practice.
Hats off to all the women who’ve come through this program. Some have been with us since the beginning. Others used the class as a springboard, reconnecting with lifting and moving forward in their own way. Every path looks different, but they all share one thing: grit.
Because this isn’t just about lifting. It’s a way to prioritize our health during a stage of life that often requires heroic effort just to get through the week. Competing responsibilities, shifting energy, and physical changes can make it easy to lose sight of your own needs. This class is a way to take a time out and grow stronger in the midst of it all.
Over the past year, we’ve witnessed serious strength gains, improved range of motion, and a deeper commitment to health and fitness. We’re now moving to a monthly format, with no breaks between sessions. Women can choose the time frame that fits: a month, three months, a year. Hit repeat and see what happens! There’s power in sticking with one thing. In showing up. In laying down tracks.
To every woman who’s been part of this class, thank you!
Strength. Sometimes, it just walks through the door, lifts, and comes back next week.
Lift Over Forty runs on Sundays at Empower from 11am-12pm. Next session starts Aug 3.25.
Don’t have time for a full meal and need to do the best you can, quickly? If you’re on the road, in a ferry line-up, or between meetings, a protein bar with some fruit and vegetables can do the trick.
Look for a bar with around 200 calories and 20 grams of protein. To get those 20 grams, you're eating about 80 calories from protein and 120 from carbs and fat. Not the worst, in a pinch.
For context, a small cooked chicken breast provides 20 grams of protein with little to no carbs or fat, but isn't always at the ready.
Warning: some protein bars taste very close to candy bars. Eat slowly. Barbells are delicious!
Wednesday Make-Up Day!
Make-up days are an excellent opportunity for you to catch up on a workout you missed, work on a skill you’ve been wanting to improve, or get in some extra movement.
Tuesday's WOD
15-foot L-sit rope climb, 4 ascents
15-foot legless rope climb, 8 ascents
15-foot rope climb, 12 ascents
Alt:
4 min L-Rope Pull Ups
8 mins Floor to standing climbs
12 mins Foot pinch practice
Monday's WOD
40 min AMRAP
800m run
50 squats
30 push ups
Note: Running alternatives include: 400m loaded carry @20% bodyweight, 800m Ski, 1000m Row, 2.4K Airbike
Sunday's WOD
4 rounds of:
3 minutes of rowing
1 minute of muscle-ups
