Saturday 3.21 : Announcing the LandoFit Spring HomeWOD Challenge Blaster 2020

Your chance to keep your fitness going no matter if you are home or with us at the gym. This is going to be awesome, AND you can win a free or discounted membership or other Lando services for the future! READ ON!

The LandoFit Spring HomeWOD Challenge Blaster 2020
We are launching a comprehensive Fitness Challenge starting on Monday. The LandoFit Spring HomeWOD Challenge Blaster 2020 kicks off March 23, 2020. You can signup here and anytime up through Friday.

This is a way to keep you motivated and fitnessing even if you can’t or chose not to make it into the gym. We will be posting workouts for you to do at home that have little equipment and no equipment options so you can literally workout no matter your situation.

The LSHWCB2020 will also have a fun scoring system that you can accumulate points for to earn awesome stuff at CF Lando like free memberships or free/discounted other services in the future. You will be holding yourself accountable for things like water intake, sleep, actually taking rest days, and of course WORKING OUT. The rules and guidelines are clearly explained in the Challenge page in Triib.

All you have to do is 1) signup and 2) participate. It’s free, as in $0. As we are allowed to keep the gym open you will be able to participate either by coming to class/open gym or doing the workouts at home. You are kept in check by checking in on Triib no matter where you are.

So, to recap:

  1. The LandoFit Spring HomeWOD Challenge Blaster 2020 starts Monday, March 23. Signups start now and go through next week.
  2. The Challenge is a 5 week long fitness and wellness community event meant to give literally every person in our Lando Charlestown membership a chance to be part of something to keep you motivated and mentally sharp so you don’t totally lose your fitness during this uncertain time. At the gym or at home you can participate!
  3. You sign up through TRIIB. Here is the link. Its $0. The purpose of signing up is to accrue points for your participation.
  4. The points are for drinking enough water, working out, sleeping enough, actually taking a rest day, and there will be some intermittent challenges throughout the time to keep things fun.
  5. You must check in on Triib just like you do when coming to class at the gym regardless of where you do your workout to get the participation point for that day. You also have to log your other points through Triib as well.
  6. Signup here, and signup now! It takes literally 30 seconds.

Whether you sign up or not (and you really should, it’s literally no sweat off your back. Sign up even if you don’t think you will end up doing it. But either way I will be making workouts that will be the Class work that we will be doing in class as long as people keep coming, and also able to be done on your own if you have equipment. I will also be making a Home WOD/No Equipment WOD version that allows you to get the same stimulus as the original version just with no equipment. You could literally do these workouts in the middle of your bedroom, or a big bathroom/bedroom.

LISTEN TO SOME WISDOM: Want something else to do while quarantined? Listen to Stacey and I talk about everything in our lives and more on the Getting Woked w. Lando feat. Stacey Kroon, our Podcast that is blowing up in the fitness world.

Follow those links, subscribe on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or whatever you use to listen. You can also just listen right through the website those links take you to. Then RATE THE SHIT OUT OF US. I would do the usual, sorry excuse for promotion in saying “please rate us 5 stars” but I know you are going to because it’s so awesome and funny as it is.

Thank you for taking the time to do this. It really does mean a lot. More than I will probably ever let any of you know.

SATURDAY
CrossFit

Gym/With Equipment Version
Strength: “Curtis P”
EMOM 10m : 1 Clean + 1 Front Rack Lunge (each leg) + 1 Shoulder OH

WOD: 4 Rounds, each round 3:00 with 1:00 rest
5 Burpees
6 Lunges (3/3)
7 KB Swings, full OH, 53/35

*Start each round where you left off before

S: 35/26 eye high swings, 5-5-5 reps
L1: 35/26 full OH swings
Rx+: 70/53

No Equipment/Home Version
Core WOD: 3 Rounds
20s Forearm Plank
– Rest 20s
40s Forearm Plank
– Rest 30s
60s Forearm Plank
– Rest 40s
AFTER 3 ROUNDS PERFORM : 50 Lemons

WOD: 4 Rounds, 3:00/1:00r
5 Burpees
6 Lunges (3/3)
7 Hollow Rocks

*Start each round where you left off before

Sweat
1. 10 Minutes Core Blast
2. 20 Minutes “Sweat Jerry”
3. 5 Minutes Cool down

The Program
1. Strength and WOD

2. Low Bar Back Squat
3-3-3-3-3-3-3-3, every set above 80%. Break yourself with this.