Bi-Weekly Challenge: 2/3 - 2/15
Crossfit's cool bro, but have you tried Nicely Fit?
YEAAAAHHH BOI! Jake may come across as all nice, and Ohioan, but don’t let that fool you; his name may be Nicely, but he’s an evil genius. He derives satisfaction from pushing you to heights you didn’t know were possible.
Now that the semi-private sessions are humming along, Jake thought it would be fun to introduce a bi-weekly challenge at the end of the session to burn calories, get your heart pumping, and boost endurance. There’s also the added benefit of this being a group activity. Work as a team, get to know each other, and spark some friendly competition!
Our approach is to push you to build up work capacity and endurance in a way that keeps an eye on good form and technique. Being able to make it through the challenge doesn’t matter if you’re putting your body into bad positions and training yourself to move in ways that can cause problems down the road. The challenge will be under Jake’s or our training staff’s watchful eyes; no B.S. arched back pushups here unlike at some other gyms that end in Fit. We’re also serious about your feedback. If something isn’t feeling good, let us know and we will change it up.
It goes like this: after you get a solid strength workout in, you’ll have 15 minutes to complete a set volume of work. We’re starting off with timed Squat Holds, Assault Bike for calories, Rowing for distance, and Pushups for volume. This is going to change every two weeks, and we will let everyone know what to expect with a post on the blog and in the newsletter.
Consider the first week to be your warmup. Week two we go for glory: we will be sending out the results in our weekly newsletter and taking no prisoners!
For our first challenge we’re did:
4 people: 200 pushups, 200 calories on Assault Bike, 2250 meters on the row machine, accumulate 4 min of squat holds.
3 people: 150 pushups, 150 calories on Assault Bike, 1750 meters on the row machine, accumulate 3 min of squat holds.
2 people: 100 pushups, 100 calories on Assault Bike,1250 meters on the row machine, 2 min of goblet holds.
We had one two person group complete the challenge and many others come close! Let’s see if we can step it up for this week’s challenge.
Bi-Weekly Challenge 2/3-2/15:
4 People: 2,000 meters on the ski erg, 200 TRX Rows, Accumulate a volume of 6,500 on goblet squats (Reps x weight), 80 times running the length of the room.
3 People: 1,500 meters on the ski erg,150 TRX Rows, Accumulate a volume of 4,900 on goblet squats (Reps x weight)4,900, 60 times running the length of the room.
2 People: 750 meters on the ski erg, 100 TRX Rows, Accumulate a volume of 3,250 on goblet squats (Reps x weight), 40 times running the distance of the room.
One final note, we reserve the right to alter the weekly challenge. Our priority is to ensure you have a good time and an appropriate challenge. If we see areas that need changing, we will let you know.