Tempo Back Squat / Tempo Front Squat
Tempo Back Squat (41×1):
2 x 10
Tempo Front Squat (41×1):
1 x 10
Go heavier than last week, or find a good starting weight. The last few reps of each set should be tough, but the goal is no misses. Be true to the tempo work. This may mean eating some humble pie, starting with light weights, and trusting that it doesn’t have to be “heavy” to be effective.
Post loads to comments.
Exposure 2 of 8
AMRAP 15 Minutes:
15 Power Cleans 115/75
The barbell should be on the light side. Scale the Doubles to 60 Singles or 15 attempts as needed.
Post rounds, reps, and Rx to comments.
Check out CFSBK front desker Greg C. in the trailer for VelociPastor! Warning: may contain images of Greg turning into a dinosaur…
Fit 55+: Staying Strong, Mobile, and Able
What is Fit 55+?
Fit 55+ is a strength and conditioning class for older adults who want to move and use their bodies and are not content to simply sit on the couch getting older. Research points to development of chronic disease in older populations not as a consequence of aging alone, but as a product of decreased activity and less-than-healthy lifestyle choices. Strength training and conditioning can help both stave off, as well as reduce, the effects of many chronic diseases. As the old adage goes: “If you don’t use it, you lose it.”
Fit 55+ will help you:
- Build muscular strength and joint integrity
- Increase and maintain bone density
- Improve cardiovascular function
- Improve pulmonary function
- Improve balance, coordination, and mobility
- Reduce your risk of falling (and be more resilient in case you do)
- Maintain independence and improve quality of life
Who is this class for?
Any older adult who wants to exercise in a fun, safe, and inclusive manner. Whether you’re a total newcomer to resistance training or more of a veteran, our classes will challenge you to become better.
What does a class look like?
A typical class will start with a series of light warm up movements to get your heart and joints ready for exercise.
From there we’ll move onto the strength training portion of class, using a variety of tools to help you develop strength. You’ll use both weight training and bodyweight exercises of the upper and lower body to develop and maintain muscular strength and joint integrity.
After the strength training portion of class we’ll move on to the conditioning portion. Here the goal is to get a bit sweaty and elevate your heart rate for a while to improve heart function and lung capacity. To this task we’ll use a variety of equipment and modes like: rowing machines, exercise bicycles, sled pushes, sandbag training, and bodyweight exercises, in addition to many others. The variety keeps it engaging and more fun (we think) than just walking on a treadmill for an hour.
Finally, we’ll end with a few cool down stretches to relax your heart rate and your mind before you head out of the gym.
When do Fit 55+ classes meet?
Mondays and Thursdays at 11am. Starting Monday, May 15th, we’re please to announce that we’ll be tweaking the schedule a bit and adding a third Fit 55+ class. The week of the 15th, Fit 55+ will start meeting Mondays, Wednesdays, and Fridays at 11am!
5-Class Card: $100
Monthly Unlimited (2x per week): $125