written by Colin Jenkins

I Hope you’re having a great Mother’s Day. I just wanted to make a quick video for you to give you a heads-up about our next upcoming workout.

We change our cycles and our workouts every three weeks. And so last week was the end of our previous cycle and now we’re gonna start a new one. We’re going to stick with our “My Flow” workouts 4 days a week for these next three weeks and see how it goes. But we are going to change the days that they’re going to be on so they’re going to be on Monday Wednesday Thursday and Saturday… and then have our “Challenge Days” on Tuesday and Friday (last time they were Wednesday and Saturday).

I want to make a quick note on what the “Challenge” days are vs. the “My Flow” days. Basically, “My Flow” days are training days where you can focus on what you need whether it’s more conditioning strength. You’re just trying to improve yourself by doing intervals or repeating strength sets to improve in these different areas. Challenge Days are really to test yourself… for you to push yourself a little bit harder to try to get the best score possible. It’s a way to encourage yourself to see how you much you are progressing. Having “Challenge” Days every single day  (like CrossFit) is a really bad idea… but throwing them in a few days a week among other days where you are focusing on doing good training… that makes a lot of sense.

Last cycle we focused two days on lower body leg strength with a mix of Back Squats and Weighted Front Rack Lunges. This next cycle we’re going to focus a little bit more on upper body pressing strength. So on Mondays, we’re going to be Bench Pressing and then on Thursday we will be doing Single-Arm Kneeling Kettlebell Presses. So we’ll get double the upper body strength this next cycle.

Here is the full lay-out of the next 3 weeks:

We also have a new Benchmark workout called “Toilet Head” on Friday, May 24th that consists of three different workouts. So you’re going to push really really hard, rest two minutes, and you repeat that three workouts with different combination of movements. It looks really fun and  I’m excited to do it!

Monday May 27th is going to be Memorial Day. We’re not going to be closed, but we will only have morning classes for you that day. Traditionally we do workout called “Partner Murph” which is a hero workout we will discuss more about as we get closer to it. If you think you can handle the volume, you can do the entire workout without a partner, but for most of us we will be splitting it in half.

Also a quick reminder that on Wednesday, May 22nd at 8 p.m we’re going to be going to Trivia Night at Anacapa Brewery. I think a lot of us will be able to make it out and so come on by and join in on the fun!.

I hope everybody’s having a great weekend. I hope all you mothers are having a great Mother’s day!  I’ll see you next week!!