Tuesday, 7/16/2019

Tuesday, 7/16/2019


WE'RE SO EXCITED ABOUT OUR NEW BURN PROGRAM AND WE WANT YOU TO TRY IT OUT FOR THE MONTH OF AUGUST!

Why is heart rate training transformational, what does it even mean? Great questions! Keep reading to find out more and get yourself registered for a free month of BURN in August to experience it for yourself!

Whether your goal is to decrease body fat, increase performance, or simply to establish a regular habit, heart rate based training with the MyZonefitness tracking system can bring you the success you’re looking for! Heart rate training has been around for decades – most commonly used by elite level and endurance athletes, coaches, and fitness professionals. We’re out to spread awareness about how wearable technology that monitors your heart rate is the cutting edge of health and fitness! SOLA utilizes the Myzone system, the most accurate technology available to monitor heart rate, log workouts, and motivate you towards your goal.

GET THE MOST OUT OF YOUR WORKOUTS WITH MYZONE

Myzone is the only wearable technology in the world that provides real-time feedback of exercise intensity. This innovative system works by having you put on a chest strap unit that tracks time exercising, heart rate, and calories burned. This chest strap communicates wirelessly with the Myzone phone app to log training sessions and performance intensity. Consistently using the Myzone app creates a comprehensive log-book of previous workouts to monitor performance and improvements.

At SOLA, we use Myzone our daily BURN classes! Our Burn Training area features a monitor that will automatically sync to your Myzone unit and app, and add you to the display. This display depicts your exercise intensity based on your heart rate and personalized zones, information the instructors will use to ensure you are working in your optimum heart rate range. The result – an effective workout at the perfect intensity level, every time.
 


The display board lets our instructors know everyone’s working in their optimal range. Photo from Myzone
 

WHY TRAIN IN HEART RATE ZONES?

Heart rate based training offers many benefits, namely being the most effective way to reach your fitness goals. Maybe you’re focused on building cardiovascular endurance. Or maybe it’s all about muscular strength and power. Each of these goals require different intensity levels. By utilizing Myzone to train in the correct heart rate zone, you have assurance that you are making forward progress. Monitoring the status of your heart rate also allows you to determine the intensity level your next workout should be – you can see if you’ve adequately recovered from your last workout, and even see if you’re coming down with the flu!
 

FIND FRIENDS TO TRAIN WITH THROUGH MYZONE CONNECTIONS

One of the best ways to keep yourself motivated is to have a buddy to workout with! The Myzone system differs from other heart rate monitoring technology by allowing for friendly challenges through a social media connection and status rankings. Myzone measures the relative intensity (percentage of your max heart rate), and rewards user effort rather than measuring speed or other markers. This allows friends of varying fitness levels to compete on a level playing field. By personalizing your optimum heart rate zones, you’ll see it’s not about how FAST you go, it’s about how HARD you go – and that means something different for everyone.  
heart rate zone chartPhoto by Myzone

HOW TO GET STARTED

  • TRY A MONTH FOR FREE!! We want everyone to get a taste of BURN Training.  Which is why we are letting new members try it FREE for the month of August. 
  • Purchase the Myzone system of your choice. The chest strap, which functions with the Myzone app and in classroom displays, can be purchased at SOLA for $90.  
  • Get a Fitness assessment from one of our heart rate professionals for the most accurate estimate of your Maximum Heart Rate (MHR).  Myzone does use an algorithm to estimate your MHR.  This algorithm produces an Estimated Maximum Heart Rate that is accurate for most people.  However, testing can ensure that the provided number is the most accurate possible. Our fitness assessment also includes Body Composition testing and a cardio vascular fitness test.  So you will get additional data points to track your progress.
  • Start exercising! The more you exercise with the Myzone system, the more accurate your zones get.  Users compare assigned MYZONE zones to rate of perceived exertion (RPE) during cardiorespiratory exercise to fine tune recommended exercise intensity. Rate of perceived exertion is a 1-10 (1 = lightest intensity, 10 = maximal intensity) scale. The MYZONE zones align with RPE during cardiorespiratory exercise. For example, you should feel like you’re at about a 6 on the RPE scale when you’re exercising in the BLUE zone (60-69% of estimated MHR). 
  • Get involved! Take a BURN class and start tracking your workouts.  Create fully customized goals. Participate in a challenge among other Myzone users.  The app and social media connection helps you easily find gym friends and identify your improvements. Before you know it, all your fitness goals will be within reach.  
BURN TRAINING EXCLUSIVELY AVAILABLE AT SOLA
2119 GOODRICH AVE
AUSTIN, TEXAS
7/16/2019 - CROSSFIT STRENGTH 1

Score Type:: Not Scored

ON A 10:00 RUNNING CLOCK...

 Muscle-Up Development
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7/16/2019 - CROSSFIT WORKOUT 1

Score Type:: Total Time

FOR TIME

9 Muscle-Ups (Ring or Bar)
50 DB Suitcase Reverse Lunge (50/35) performance|(35/25) fitness
7 Muscle-Ups (Ring or Bar)
50 DB Push Press (50/35) performance|(35/25) fitness
5 Muscle-Ups (Ring or Bar)

-14:00 Time Cap-

*At the top of every minute, including at 3,2,1 go, perform 3 Box Jumps (24/20)



SCALING
REPS, LOADING, VOLUME...
Loading -- For our beginner athletes let’s look to lower the loading to a weight that is maintainable for them. Some athletes are not as proficient as others when it comes to lunging so if you have an athlete that has trouble lunging with weight just have them perform Bodyweight Lunges.
Reps -- For the Muscle-ups we can scale the reps down for our athletes that have them but 9-7-5 may be too much for them in a workout. Look to scale to options like 5-3-1 or 3-3-3 to them build up their exposure to the Muscle-up.
MOVEMENT ADJUSTMENTS...
Muscle-ups -- This can be scale to Strict Pull-ups or Burpee Pull-ups for athletes unable to perform the Muscle-up DB Suitcase Reverse Lunges -- If an athlete is unable to Lunge let’s change this into a Weighted Sit-ups
DB Push Press -- For athletes unable to press overhead we can sub the movement for DB Floor Press


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Chipper style workout with 3 Box Jumps EMOM with the goal of finishing the workout before the 14:00 time cap. The Muscle-ups will tax the shoulders and the grip so athletes should pick a weight on the DB that they can perform sets of 10 reps for both the Lunges and the Push Press. Even though the Box Jumps will be considered a break athletes should be able to finish before :15.

Look for our advanced athletes to finish around 8:00 and all athletes finishing around 12:00-14:00. If you choose to extend the time cap, please do so as needed but 14:00 should be more than enough time to finish for majority of our athletes...don’t let this turn into a 25:00 workout
7/16/2019 - BURN Workout 1

Score Type:: Total Time

FOR TIME

10-20-30-40-30-20-10 Double Unders 
5-10-15-20-15-10-5 Kettlebell Swings (35/26) performance I (26/18) fitness

10 Min CAP
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7/16/2019 - BURN Workout 2

Score Type:: Rounds and Reps

EMOM x 16 MINUTES

MIN 1 - 15/12 Cal. Row 
MIN 2 - 14 Alt. DB Front Rack Reverse Lunges (30/20) performance I (20/10) fitness
MIN 3 - 20 Tuck Ups
MIN 4 - 14 DB Hang Power Cleans  (30/20) performance I (20/10) fitness

Score only completed rounds - Max score = 16
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MAX MEPS - set screen to MEPS

MEPs is an acronym for MYZONE Effort Points, and it's the metric by which everything is measured in the fitness tracking system. MEPs are earned by exercising in your target heart rate zones over a period of time. The more effort you put into each of your workouts, the more MEPs you earn!
We have a solid amount of Strict Press to work through today. The load should stay at what feels “moderate” to the athlete, prioritizing the prescribed volume over the weight on the bar. Athletes should be heavier than last week and 
increasing load through the second set of the wave but remember...volume and form over weight on the barbell!
The workout today is fast and grippy with a load of transitions. Athletes should look to go unbroken on their KB Swings and stay smooth in the Double Unders...slow is smooth, smooth is fast! Your faster athletes that go unbroken on everything will be completing this in around 8:00. Your less experienced athletes or those that struggle with DU will be around 10:00.

Comments

EVer Osorio

EVer Osorio 1 day, 8 hours ago / Reply

7/16/2019 - CROSSFIT WORKOUT 1: 10:20

Wendell Cook

Wendell Cook 1 day, 8 hours ago / Reply

7/16/2019 - CROSSFIT WORKOUT 1: 9:46

Alethia Ostfeld

Alethia Ostfeld 1 day, 8 hours ago / Reply

7/16/2019 - BURN Workout 2: 15 Rounds

Robert Avila 1 day, 8 hours ago / Reply

7/16/2019 - BURN Workout 2: 16 Rounds

betsy kuhns

betsy kuhns 1 day, 8 hours ago / Reply

7/16/2019 - BURN Workout 2: 16 Rounds

CJ Martini

CJ Martini 1 day, 8 hours ago / Reply

7/16/2019 - CROSSFIT WORKOUT 1: 8:46
Notes: BMU

Robert Avila 1 day, 8 hours ago / Reply

7/16/2019 - BURN Workout 1: 6:44

Alethia Ostfeld

Alethia Ostfeld 1 day, 8 hours ago / Reply

7/16/2019 - BURN Workout 1: 6:15

betsy kuhns

betsy kuhns 1 day, 8 hours ago / Reply

7/16/2019 - BURN Workout 1: 5:38

Prajwal Kadariya

Prajwal Kadariya 1 day, 13 hours ago / Reply

7/16/2019 - CROSSFIT WORKOUT 1: 10:58

Travis Francis

Travis Francis 1 day, 19 hours ago / Reply

7/16/2019 - BURN Workout 2: 16 Rounds
Notes: 20# DB

Travis Francis

Travis Francis 1 day, 19 hours ago / Reply

7/16/2019 - BURN Workout 1: 6:36

Rudy Rodriguez

Rudy Rodriguez 1 day, 19 hours ago / Reply

7/16/2019 - CROSSFIT WORKOUT 1: 12:36

John Cluley

John Cluley 1 day, 20 hours ago / Reply

7/16/2019 - CROSSFIT WORKOUT 1: 11:58
Notes: 1 green/1black band 50#

Lauren Knobloch

Lauren Knobloch 1 day, 20 hours ago / Reply

7/16/2019 - CROSSFIT WORKOUT 1: 12:08
Notes: 2 green band

seth hasenour

seth hasenour 1 day, 20 hours ago / Reply

7/16/2019 - CROSSFIT WORKOUT 1: 10:00
Notes: 5/5/5

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