WOD Friday 03.20.2020

** PLEASE post results to comments **

Mobility:
Couch Stretch x 1 minute/Side
Hamstring Floss x 20 reps/Leg

Movement Prep:
Supine Scorpions x 10 Alt reps
Single Leg Glute Bridge x 10 Alt reps
Scap Push Up + T-Twist x 10 Alt reps
Single Leg RDL x 5 reps/Leg

Warm Up:

EMOM x 5 minutes
5 Jumping Knee Tucks
10 Alt Skater Hops

WOD

5 rounds of:
30 seconds x MAX Goblet Squats
– Rest 30 seconds –
30 seconds x MAX Wtd GTOH
– Rest 30 seconds –
30 seconds x MAX Box Jumps
– Rest 30 seconds –
30 seconds x MAX Alt V-Ups
– Rest 30 seconds –

  • If you have any weights at home Dumbells, KB use for your Goblet Squat. If not use something around the house thats weighted ( be creative we want to see!)
  •  Your Wtd GTOH can be Single or Dbl-Arm with KB or DB if you have it. If not use something around the house that you can use either Single Arm or Dbl-Arm, again be creative!
  •  No Box? thats okay find something you can Step Up & Step Down too instead.

*L1

4 rounds of:
30 seconds x MAX Goblet Squats or Air Squat
– Rest 30 seconds –
30 seconds x MAX Wtd GTOH
– Rest 30 seconds –
30 seconds x MAX Box Jumps or Step Up
– Rest 30 seconds –
30 seconds x MAX Alt V-Ups or Sit Ups
– Rest 30 seconds –

WOD Thursday 03.19.2020

** PLEASE post results to comments **

Mobility:
Figure 4 Wall Stretch x 1 minute/Side
Childs Pose x 1 minute

Movement Prep:
90/90 Hip Rotations x 10 Alt reps
Quad T-Spine Opener x 10 reps/Side
Kneeling Squat to Standing x 10 Alt reps
Inchworm + Push Up x 5 reps

Warm Up:

15 seconds On/15 seconds Off
Mnt Climber x 3 rounds
Plank Hold x 3 rounds
(R) Side Plank x 3 rounds
(L) Side Plank x 3 rounds

WOD

“Death by Burpees”
EMOM x Failure

*1st Minute perform 1 Burpee
*2nd Minute perform 2 Burpees
*3rd Minute perform 3 Burpees
Etc…. Until you can no longer complete the reps within the minute.

*Athletes should be aiming to complete 10+ minutes in this workout.
*If your not able to complete the work before the 10 minute mark. Rest 1 full minute and carry on in the next round.

Cool Down
– 2 minute light jog or walk
– Lying Pec Stretch x 1 minute/Side
– Lying Hip Flexor Stretch x 1 minute/Side

CFL Wednesday 03.18.2020

** PLEASE post results to comments **

Mobility:
Pigeon Stretch x 1 minute/Side
Prone Lat Stretch x 1 minute/Side

Movement Prep:

4 sets:
High Knee March x 20 Alt Steps
Into…
Wall Slides x 10 reps
Into…
Wall Sit x 30 seconds
– Rest 60 seconds –

Warm Up:

3 rounds of:
10 Reverse Lunges
10 Hollow Rocks
20 Jumping Jacks

WOD

AMRAP in 15 minutes
30 Walking Lunges
60 Jumping Jacks
30 Sit Ups
60 Jumping Jacks
30 Plank Shoulder Taps (R+L = 1 rep)

WOD Wednesday 03.18.2020

** PLEASE post results to comments **

Mobility:
Pigeon Stretch x 1 minute/Side
Prone Lat Stretch x 1 minute/Side

Movement Prep:
Cat Camel x 10 reps
Kneeling Adductor Stretch x 10 reps/Side
Upward + Downward Dog x 5 reps
BirdDog x 10 Alt reps

Warm Up:

4 rounds of:
10 Reverse Lunges
10 Hollow Rocks
20 Jumping Jacks

WOD

AMRAP in 20 minutes
50 Walking Lunges
50 Dbl-Unders
50 Sit Ups
50 Dbl-Unders
50 Plank Shoulder Taps (R+L = 1 rep)

*If you don’t have an Ab mat use a folded up towel for your low back.
*No Skipping Rope? Sub Jumping Jacks or Mnt Climbers.

  •  L2

AMRAP in 20 minutes
40 Walking Lunges
40 Dbl-Unders
40 Sit Ups
40 Dbl-Unders
40 Plank Shoulder Taps (R+L = 1 rep)

  • L1

AMRAP in 15 minutes
30 Walking Lunges
30 Dbl-Unders or 60 Skips
30 Sit Ups
30 Dbl-Unders or 60 Skips
30 Plank Shoulder Taps (R+L = 1 rep)

COVID-19 Closure Video

Here is the transcript of the video I posted on Monday March 16th at 2:30pm. This has a general over view of our closure and general game plan moving forward. More updates coming soon!!

VIDEO ON FACEBOOK

“Hi Everyone

I’m here in the office at Taranis to deliver an important update regarding COVID 19 and our operations. 

I have been trying to look at everything from the perspective of a big hearted human who happens to be a business owner.  This means weaving together pragmatic sensibility with compassion and consideration for the coaches working in my business, you the community of awesome humans walking through the doors of my business and the global community at large.

Action we are taking today: after listening to Prime Minister Trudeau and Provincial Health Officer Dr Bonnie Henry, I have decided to close the doors of Taranis to all group classes, effective immediately. I will be allowing the one on one sessions booked to the end of day Friday to continue, with a daily review and reconsideration. The recommendation is that all Canadians stay home. We are electively doing this to encourage the social distancing that is necessary for all of us to take seriously. This is not just about preventing the spread from a health stand point. It is also about “flattening the curve” and reducing the impact on the health care resources.  I think it’s my responsibility to make this hard choice for all of us. I think we are all tired of guessing and waiting and I feel by doing this, I’m removing one more decision you all have to make in your day.

So here is the game plan: 

We have at home programming for you immediately. While Steve has been in a state of self quarantine, he has been working on some fantastic at home programming. We are not pulling from another online service, we are giving you OUR Taranis programming. It’s thought out and the same damn good work you would expect from us inside the box. This will be for all of the programs we offer. We have the same format as in the gym and same levels to meet your varied needs. There will be home gym equipment options if you have that and otherwise household item suggestions. There will be track work and mobility work. We’ve got you.

How are we going to distribute this? I need a couple more days to get the full system launched. It’s going to be awesome! It’s creative, it’s engaging and it will be effective. I am investing money in to two new systems to distribute our online services. We will give you your membership’s worth, I promise. I don’t think it’s enough to simply post an at home work out and leave it at that. It is my vision that I keep my coaches working, our members turning the dial on health and wellness and my business running. I am asking you to give us the opportunity to deliver. If you are facing a position of financial hardship or stress and you need to put your membership on hold, I completely understand. 

Starting tomorrow morning, we will post our at home programming on our blog as we always have. This will be our main delivery portal for the next couple of days. Once the Coaching Team and I have our new online system ready to launch, I will email, post and live feed another announcement on the full offering you will have access to and what you need to do in order to access that. Please watch for these updates and help others get the information.

I will be in the gym from now until 6pm if you want to stop by and grab any personal work out gear, skipping rope etc. I will also be in the gym tomorrow between 9am and noon. If these hours don’t work for you to collect items, please message me directly. vanessa@taraisathletics.com I will accommodate your schedule!

Many of you have reached out to me personally and I can’t tell you how much the support means to me. I am asking you to trust me to deliver and I am grateful for the opportunity to even be in a position to ask that of you all. I want you all to know how deeply appreciative I am to have this community in my life. THANK YOU.

So, that’s all for now. Watch for tomorrow’s WOD and take care of yourselves.”

 

WOD Tuesday 03.17.2020

** PLEASE post results to comments **

Mobility:
Runners Lunge x 1 minute/Side
Lying Pec Stretch x 1 minute/Side

Movement Prep:
Samson Stretch x 10 Alt reps
V-Step x 20 Alt reps
Lateral Lunge x 10 Alt reps
Hip Opener Closer x 10 Alt reps

Warm Up:

2 rounds of:
High Knees x 20 reps
Butt Kickers x 20 reps
Power Skip x 20 reps
Power Skip for Distance x 10 reps
Side Shuffle x 20 reps
Cross Overs x 20 reps
Toe Walk x 20 reps
Heel Walk x 20 reps

WOD

For time:
800m run
Into…
10 rounds of
10 Push Ups
20 Squats
Into…
800m run

*If you don’t have a 800m loop marked out, run for 3:30-4:00 minutes.

  •  L2

For time:
800m run
Into…
8 rounds of
10 Push Ups
20 Squats
Into…
800m run

  •  L1

For time:
400m run
Into…
6 rounds of
10 Knee Push Ups
20 Squats
Into…
400m run

*If you don’t have a 400m loop marked out, run for 1:30-2:00 minutes.

SWOD Monday 03.16.2020

Accessory Work:

A. Every 90 seconds x 4 sets
Shoulder Press x 4 reps
*Using 65% of 1RM Press

B. Every 90 seconds x 6 sets
Push Press x 4 reps
*Sets 1-3 @ 70-75%
*Sets 4-6 @ 80%

B. 4 sets of:
DB Split Squat x 10 reps/Leg
– Rest 30 seconds –
Tall Kneeling Bottoms Up Press x 6-8 reps/Arm
– Rest 30 seconds –
Wtd Hip Extensions x 15 reps
– Rest 90 seconds –

WOD Monday 03.16.2020

Mobility:
Banded Front Rack Stretch x 1 minute/Side
Pigeon Stretch x 1 minute/Side

Movement Prep:
Quadruped Wrist Rotations x 10 reps/Direction
Quad T-Spine Opener x 10 reps/Side
Kneeling Addustor Stretch x 10 reps/Side
Russian Squat x 10 reps

Warm Up:

EMOM x 5 minutes
4 Push Ups
6 Med Ball Clean to Wall Ball

Technique & Review:

Power Clean
– Burgener Warm Up
– High Hang Power Clean
– Hang Power Clean
– Power Clean

Push Jerk
– Shoulder Press
– Push Press
– Push Jerk

Thruster
– Front Squat
– Thruster

5 minutes to Build to workout weight
3 Power Cleans
3 Push Jerks
3 Thrusters
– Rest as needed b/t sets –

  •  Athletes should be looking to perfrom sets of TnG reps in the Power Cleans.
  •  Athletes should be looking to do the Push Jerks & Thrusters in unbroken sets.With a quick break or rest between the two movement’s.

WOD

2 sets of:
AMRAP in 7 minutes
7 Power Cleans (115/85)
7 Push Jerks
7 Thrusters
– Rest 2 minutes –
*Start 2nd set where you left off in set 1.

  •  L2

2 sets of:
AMRAP in 7 minutes of:
7 Power Cleans (95/65)
7 Push Jerks
7 Thrusters
– Rest 2 minutes b/t sets –

  •  L1

2 sets of:
AMRAP in 7 minutes of:
7 Power Cleans (75/55)
7 Push Jerks
7 Thrusters
– Rest 2 minutes b/t sets –

OUR UPDATE: COVID-19

THIS IS AN UPDATE on another action we are taking as a precautionary.

First of all to YOU, our membership, let me say on behalf of myself and the Taranis Coaching Team, THANK YOU! Thank you for the support and the positive attitudes! Everyone is doing their part around the gym and we appreciate it!

EXERCISING AN ABUNDANCE OF CAUTION:

As many of you know Coach Steve was recently in Brazil for the Games qualifying Sanctional competition and he returned to Victoria on Wednesday March 11. Canadian health authorities have suggested that anyone returning from international travel after March 11 go into self quarantine for 10-14 days. Steve brought this to my attention this morning and after much discussion with each other and based on the advice of some very smart people working on the COVID-19 pandemic, Steve has elected to self quarantine until later next week. He was in a country with a smaller number of cases and he flew directly back into Canada. He was diligent about taking several precautions while travelling as well. I honestly believe his chances of picking up COVID-19 were minimal. However, in the interest of exercising an abundance of caution and setting a strong example, we feel it’s best for Stevie to stay home.

In the same line of thinking, we are asking anyone who has recently returned from international travel March 11 or later, to please stay away from the gym for the 10-14 day period. If you happen to fall into this category, please call me personally to discuss and game plan your fitness during your “staycation”. 250-882-0225.  We will provide you with some fantastic at home programming and support.

PLEASE REVIEW THIS POST for all of our updated Communicable Illness Policy and Standards (emailed Thursday March 12 at 9am)

Check the blog daily for updates! I’ll do my best to keep you all informed with anything I think is relevant to our community.

All Taranis Members should also search and join the private face book group called Taranis Community Place  

Always,

Sully

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