05.26.20

“In those three years the men had seen more, endured more, and contributed more than most men can see, endure, or contribute in a lifetime.”-Stephen Ambrose, Band Of Brothers.

Day 71 shutdown.  Our week 3 #smdcfshutdownchallenge MVPs were TJ from the Rona Regulators and Matt Lat from the Pandemic Posse.  Keep up the great work squads!  This week’s challenge involves Zoom, Zoom 4/5 classes this week and score 50 points for your team!  Zoom with us today at 5:30pm.  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

10,9,8,7,6,5,4,3,2,1 reps of:

-bent over odd object rows

-odd object shoulder to overhead anyway

Level 1 Home Gym

1.3 pos. (hip, knee, floor) power snatch work to challenging in 12 min.

2.3. pos. (hip, knee, floor) power clean + overhead anyway work to challenging in 15 min.

10,9,8,7,6,5,4,3,2,1 reps of:

-bent over barbell rows #95m #65f

-shoulder to overhead anyway #95m #65f

Level 2 Home Gym

1.snatch work to a heavy 2

2.2 cleans + 1 jerk (only 1 jerk after the second clean) work to heavy

10,9,8,7,6,5,4,3,2,1 reps of:

-bent over barbell rows #95m #65f

-strict press #95m #65f

post times to comments

05.25.20

“They found in combat the closest brotherhood they ever knew.  They found selflessness.  They found they could love the other guy in their foxhole more than themselves.  They found that in war, men who loved life would give their lives for them.”-Stephen Ambrose, Band of Brothers.

Enjoy your Memorial Day today!

Day 70 shutdown.

In past years under normal conditions, we would be welcoming you all into the box to do “Murph.”  But we are not in normal times under normal conditions.  Instead today, we will suffer to honor the fallen from afar.

This workout is a high volume workout, which in the past you have relied on our guidance for scaling, so please follow along at home with the below guidelines based on your current fitness level, not your fitness level from 70+ days ago.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

COVID-19 at home

1.alternating leg stationary lunge 10 (each leg) x 3

Mini “Murph”

wear a weight vest or body armour and perform for  time:

-run for 5 min.

12 rounds of:

-5 situps

-10 pushups

-15 air squats

then

-run for 5 min.

Level 1 Home Gym

1.tempo squat 10 x 5 (add 5lbs from last week; use a 3 sec. decent, 1 sec. pause at bottom, and stand up as aggressively fast as possible) at whatever light weights you might have, also you could you a resistance band to make it tougher

2.front rack lunges 10 (each leg) x 3

Modified “Murph”

wear a weight vest or body armour and perform for  time:

-run 1 mile

20 rounds of:

-5 situps

-10 pushups

-15 air squats

then

-run 1 mile

Level 2 Home Gym

1.squat 2 (reps) x 4 (sets, add 5lbs from last week)

2.back rack lunges 6 (each leg) x 4 (add 5lbs from last week)

“Murph”

wear a weight vest or body armour and perform for  time:

-run 1 mile

5 rounds of:

-20 pullups

-40 pushups

-60 air squats

then

-run 1 mile

post times to comments

 

05.24.20

“In thinking back on the days of Easy Company, I’m treasuring my remark to a grandson who asked, ‘Grandpa, were you a hero in the war’

‘No.’ I answered, ‘but I served in a company of heroes.”-Stephen Ambrose, Band of Brothers.

Day 69 shutdown.  No matter how you are celebrating the unofficial start of summer this weekend, please stay safe and remember that this weekend is about more than a barbecue and the possibility of being around more than just the people in your household; it is about honoring the fallen, and the best way to honor the dead is to treat the living well.

Great work this week with our weekly challenge, those last few days of burpees were pretty brutal.

Aerobic Development Day

-with a heart rate below 155bpm, run, row, bike, or ski max distance in 40 min. stopping every 10 min. to perform 10 burpees.

 

 

05.23.20

“Happiness is when what you think, what you say, and what you do are in harmony.”-Mahatma Gandhi.

Day 68 shutdown.  Zoom with us today at 10:00am meeting ID: 207 950 8460 password: smdcf.  Stay safe this Memorial Day weekend and remember that even in these uncertain times that the blanket of freedom we sleep under every night was paid for by those who paid the ultimate price for that protection.

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

AMRAP in 18 min. of:

-40 jumping jacks

-30 alternating leg stationary lunges (total)

-20 weighted situps

-10 odd object front squats

Level 1 Home Gym

1.split press 5-5-5-5 work to challenging

2.push press 10-10-10-10 work to challenging

AMRAP in 18 min. of:

-40 double unders

-30 alternating leg stationary lunges #95m #65 (total)

-20 weighted situps

-10 front squats #95m #65f

Level 2 Home Gym

1.split jerk 3-3-3-3 work to challenging

2.push press 5-5-5-5 work to challenging

AMRAP in 18 min. of:

-40 double unders

-30 alternating leg stationary lunges #95m #65 (total)

-20 weighted situps

-10 front squats #95m #65f

 

05.22.20

“An ounce of practice is worth a thousand words.”-Mahatma Gandhi.

Day 67 shutdown.  Equipment drop off is today from 4:00-4:30pm, and Zoom with us at 3:00pm today, meeting ID: 785 839 2681 password: smdcf. How is everyone loving this weeks challenge? Woof!

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

1.10 min. of overhead squat practice with pvc or broomstick/mop

21-15-9 reps for time of:

-odd object power clean

-odd object bent over rows 

Level 1 Home Gym

1.tempo front squat 10 x 5 (use a 3 sec. decent, 1 sec. pause at bottom, and stand up as aggressively fast as possible) at whatever light weights you might have, (add 5 lbs. from last week)

2.10 min. overhead squat practice

21-15-9 reps for time of:

-hang power clean #95m #65f

-bent over barbell rows #95m #65f

Level 2 Home Gym

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

2.overhead squat 4-4-4-4 work to challenging

21-15-9 reps for time of:

-hang power clean #135m #95f

-chest to bar pullups

post times to comments

 

05.21.20

“I will not let anyone walk through my mind with dirty feet.”-Mahatma Gandhi.

Day 66 shutdown.  Zoom with us today at 5:30pm meeting ID: 385 888 1887 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

1.10 min. handstand pushup practice

21-15-9 reps for time of:

-decline pushups (feet elevated)

-dips on couch/box/step stool/chairs

-hand release pushups

Level 1 Home Gym

1.dumbbell or barbell floor press 10 x 5 (add 5lbs from last week)

2.strict press 10 x 3 (add 5lbs from last week)

21-15-9 reps for time of:

-decline pushups (feet elevated)

-dips

-hand release pushups

Level 2 Home Gym

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

2.strict press 8 x 3 (add 5lbs from last week)

“JT”

21-15-9 reps for time of each movement:

-handstand pushups

-ring dips

-hand release pushups

post times to comments

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