05.20.20

“If we could change ourselves, the tendencies in the world would also change.  As a man changes his own nature, so does the attitude of the world change towards him.  We need not wait to see what others do.”-Mahatma Gandhi.

Day 65 shutdown.  First, a delayed shoutout to our team MVPs for week 2 of the #smdcfshutdownchallenge, from the Pandemic Posse-Tangie G.; and from the Rona Regulators-Ellen V. (back to back).  Congrats to both of you and thank you!

As we less than patiently wait for May 29 to resume outdoor fitness which most of Maryland is permitted to do, but we in Charles Country are not, we want to make sure you know we are working hard to make sure our Phase 2 reopening is at maximum safety for you, your family, our staff, and their family.  We have been in contact with the Department of Health, the Charles County Sheriff’s Office, and Charles County Emergency Services, and well as spending the past 40-50 hours per week for the past 65 days working at a large chain essential store and been allowed to operate without issue, and we have taken these measures and can apply them even more thoroughly to our own box.

Please do not think that our desire to reopen is greater than the safety of others.  After all, we have always believed in the Hippocratic Oath, which states first off, do no harm. And the last thing we want to do to anyone, much less our members who have supported us during this time, is expose you to any harm.  Maybe you feel like you are not ready to rejoin us even if you have been paying your membership fee during this shutdown time, and we are working hard to roll out our online fitness program, which will be much more detailed and involved than a daily Zoom class.  This online option will be open to anyone who wishes to wait to rejoin either Outdoor Fitness or our regular classes out of a desire of the possibly safer environment of their own home.  This option will also KEEP YOU ACCOUNTABLE, the hardest thing about fitness!

Zoom with us today at 7:30pm meeting ID: 502 257 8717 password: smdcf

Monday-3:00pm 785 839 2681

Tuesday-5:30pm 502 257 8717

Wednesday-7:00pm 502 257 8717

Thursday-5:30pm 385 888 1887

Friday-3:00pm 785 839 2681

Saturday-10:00am 207 950 8460

password for all classes is: smdcf

COVID-19 at home

1.bird dog 10 (each side) x 3

2.glute ham bridge 10 x 3

“Death By Clean”

with a constantly running clock perform 1 odd object power clean every minute, add 1 rep each passing minute until you are not longer able to complete the required number within the minute (ie-1/1, 2/2, 3/3, 4/4, 5/5, etc.)

-heaviest weighted object you have available

*upon completion of last minute, perform your weekly challenge burpees for the day (30)

Level 1 Home Gym

1.pause (2 count @ knee) deadlift 10 x 5 (add 5lbs from last week)

2.snatch grip deadlift 10-10-10-10 work to challenging

“Death By Clean”

with a constantly running clock perform 1  clean every minute, add 1 rep each passing minute until you are not longer able to complete the required number within the minute (ie-1/1, 2/2, 3/3, 4/4, 5/5, etc.)

-heaviest weight you have available (135/95, 115/75, 95/65)

*upon completion of last minute, perform your weekly challenge burpees for the day (30)

Level 2 Home Gym

1.deadlift 3 x 5 (add 5lbs from last week)

2.snatch grip deadlift 8-8-8-8 work to challenging

“Death By Clean”

with a constantly running clock perform 1 squat clean every minute, add 1 rep each passing minute until you are not longer able to complete the required number within the minute (ie-1/1, 2/2, 3/3, 4/4, 5/5, etc.)

-80% of heaviest squat clean completed past 4 weeks

*upon completion of last minute, perform your weekly challenge burpees for the day (30)

post time after completion of burpees to comments

 

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