Category: Review

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Field Notes Preview Review

November Field Notes

PHEW! That last strength cycle was a doozy. Am I right??

HOWEVER! We saw a crazy amount of PRs! Time for some shoutouts:

Snatch
Karen Scoggins 75#
Sammie Johnson 120#
Lisa Jackson 80#
Rosemarie Waters 90#
Susan Haman 55#
Brennen Jackson 210#
Josh Hawley 205#
Patrick Metzger 155#

Front Squat
Elijah Kroll 315#
Allison Hardwick 145#
Amanda Wonnacott 130#
Karen Scoggins 170#
Makila Herd 160#
Sammie Johnson 220#
Michael Hull 275#
Courtney Abel 115#
Debra Silva 75#
Lisa Jackson 130#
Rosemarie Water 165#
Josh Hawley 325#
Jacquelyn Wetzel 190#
Jennifer Youngberg 80#
Kara Hawley 195#
Katy Meek 155#
Brennen Jackson 340#
Jared Swanson 225#
Kevin Bross 275#
Lee Millard 315#
Savannah Lyons 155#

Clean & Jerk
Amanda Wonnacott 95#
Debra Silva 75#
Holly Downs 55#
Jacquelyn Wetzel 155#
Jennifer Youngberg 55#
Kara Hawley 155#
Lisa Jackson 105#
Susan Haman 80#
Patrick Metzger 225#
Rikki Burns 85#
Savannah Lyons 140#

Now- On to the plan for November

It’s time for a little GPP love. Which means, you will see lifting, but not in quite the linear fashion you are used to. We will squat, press and pull once per week which will range from tempo to wave loading. This will get us primed and ready for our heavy singles at the end of December.
Oh. Did I mention exactly what the lifts are?
That’s right friends…….. Back Squat, Deadlift… and…. BENCH PRESS!

Twice a week this month we will see SPRINT style workouts. Coming off long GRIND workouts this month, we should have a solid conditioning base and now we challenge that with fast bursts of energy. This will help train the body to recover more efficiently!

Other promises for November: DT, Ripcord and 1-2 bodybuilding finishers per week to get a niiiiiiice pump leading into the end of the year.

Hang on tight, turkeys! This winter is starting off with a gobbling good time at Kainos!

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Preview Review

The Week in Review AND Coming Up 10/9/22

I missed a week!!! What can I say? I am human after all.

Currently, a good handful of our little community is coming off that incredible competition last weekend. For a recap on everything we did, check back later this week!

This week, we saw some split jerks, deep power snatches and cleans, and that long recovery EMOM on Thursday. I am seeing huge improvements in your olympic lifting with all this breaking down of the movement.

If we’ve said it once, we’ve said it a million times- PATIENCE is key. Not only in the lift, but with yourselves. The clean and snatch are the two hardest movements to pick up because they are complex and require the use of both mind and muscle. This is NOT something that you master in 1, 2 or even 5 years. Be kind to yourself. You ARE improving!!!

Some highlights this week:

Somehow, Patrick showed up Monday and blew everyone out of the water AFTER competing for two days straight in the Valley. We’ve all heard of mom strength, but maybe there is something to be said about dad strength. Hmmm.

Callie came back to 5am!! While it won’t be every morning like before, she coached the Friday morning. And I can guess how excited they all were (since they have been missing her for months).

We had 4 new members join this week! If you see Cindy T, Jen K, Kelcie, or Lee in class, be sure to give them the big Kainos welcome we all love. And no, I do not mean a sweaty hug.

And Finally, coming up:

Sneak Peek

  • 10/10 Clean and Jerk!
  • 10/11 Front Squats
  • 10/12 Snatches and “Atlas” (NOT ATALANTA)
  • 10/13 Max Rep Step Overs, Pull-ups, Up Downs kind of day
  • 10/14 Cleans and (you’re welcome Jac) Wall Ball Shots
  • 10/1 Partner day

That’s all for now crew! Nice work this week!

Categories
Review

The Week In Review 9/2/22

It’s been one heck of a week with our 3 rep retests, some brutal Dumbbell work, and Wall Ball Push Press to a Target!

We saw some incredible lifts. Here are some Personal Records we saw. (Did you know that is what “PR” stands for??)

3RM Strict Press

  • Elijah 145#
  • Allison 85#
  • Kristin 65#
  • Sammie 90#
  • Michael H 155#
  • Lisa 72.5#
  • Natalia 75#
  • Brennen 185#
  • Michelle H 63#

3RM Front Squat

  • Elijah 265#
  • Sam V 195#
  • Allison 120#
  • Amanda 105#
  • Makila 115#
  • Brittany 220#
  • Patrick 255#
  • Scott 245#
  • Michael H 255#
  • Brennen 310#

After a hard week of training, you guys deserve a long weekend to relax. OR hit it hard with us Monday for our Hero Workout.

Monday will be an UNCOACHED 10am class ONLY. If you have 24 hour access, you are welcome to pop in anytime to hit it hard. If not, we look forward to seeing all of your bright and smiling faces at 10!

Categories
Review

The Week in Review 9/9/22

Our first week of September is done and we saw some amazing work this week! We kicked it off with some initial testing of our Clean and Jerk and Snatch. I would be lying if I said I don’t LOVE seeing some barbells getting thrown around!

Workout Wins
Wednesday was running and percentage based snatches. We saw SO MANY people giving it their all here and pushing for those RX numbers!
Thursday we got out the Runner, Rower, Bike, AND SkiErg. It ended up being quite the sweaty active recovery.

Strength Shoutouts
My BIG Shoutout this week goes to Courtney Abel. Like so many, the snatch is a frustrating movement. Wednesday, with a little push, she shut off the thinking and went past her limits to see a PR in the movement at 70#! Congrats Courtney! Your hard work really is paying off!!

As we gear up for fall, I want to send out a friendly reminder to change your shoes before going onto the black mats. As much as we all wish we had a paved parking lot…we do not. And all that sand and gravel creeps into our burpee space, leaving our sweaty shirtless bodies covered in a mess. No? Just me and Scott? Ha….

REMINDER THERE IS NO SATURDAY CLASS TOMORROW, 9/10!

GREAT WORK THIS WEEK, CREW!

Categories
Review

Last Week

What a week of training it’s been! Anyone else feel like they couldn’t do one more push-up!?

Next week, we are looking at reloading our Front Squat and Strict Press but also finishing out 4 week clean cycle. You know what that means!!

1 REP POWER CLEAN RE TEST!

Let’s find out if that hard work has been paying off and if you can add some change plates on to that bar.

Don’t forget about Wine & Yoga Thursday night from 630-8! Click the Buy tab in Wodify or send this link to your friends: www.kainos.wodify.com

Peep the new shirts and tanks on the shelf! They are selling fast!