Workouts

Protect Our Winters (POW) Fundraiser December 11th, 2019

To RE athletes and friends,

On December 11th, The Ripple Effect Training Center will be hosting our very first annual “Take Back Winter” event – a community wide ski erg competition (yes your favorite machine!), in which all registration fees ($25 per person) will go directly to Protect Our Winters (POW).

Individuals may sign up for one of three events: the 1000m, 2000m, and 5000m events – or choose to do all three if you’re truly masochistic! The 5000m race will also be open to partner teams as a relay.

At the end of the day, we’ll come together for a celebratory gathering from 6-7pm at The Ripple Effect. There will be beer/wine/snacks, prizes awarded to our competitors, and a raffle to raise even more funds for POW. Raffle prizes have been generously donated by many of our local Carbondale businesses (see below for who’s involved!) and all of the proceeds from the raffle will go directly to POW. (Also worth noting: you must be present to win your raffle prize).

If you are interested in throwing down, you can register in the gym, or you can of course call/text/email to reserve a time slot. We will be running the events all day on Wednesday Dec 11th, 6am to 5:30pm, with the 1000m scheduled every 15minutes, the 2000m every 30minutes, and the 5000m every 45minutes.

We also appreciate those of you who aren’t the “race” type! If you would like to skip the competition and donate to POW directly, you may take part in our evening raffle and/or click here.

Please feel free to approach us if you have any questions or if you would like to sign up for an event.

Also, spread the word and bring your friends! This fundraiser is open to anyone who would like to participate – you do not need to be a Ripple Effect athlete to participate.

THANK YOU to our local business donors: Revel BikesDos GringosSkratch LabsLux Wellness CenterHarmony Scott Jewelry Design, Tonic Juicery, Monkey House Carbondale, Rocky Mountain Therapros, Cripple Creek Backcountry, Honey Tree Botanicals, True Nature Healing Arts, Osmia Organics, Avalanche Ranch Cabins & Hot Springs, Shrine Mountain Inn, Aikikai, Independence Run and Hike, Carbondale Animal Hospital, the list is growing  (:

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More information about Protect Our Winters:

Protect Our Winters (POW) is a 501(c)(3) nonprofit. Founded by professional snowboarder Jeremy Jones in 2007, POW turns passionate outdoor people into effective climate advocates. POW leads a community of athletes, thought pioneers and forward-thinking business leaders to affect systemic solutions to climate change.

Our policy agenda consists of a four-pronged approach to climate solutions including clean energy, clean transportation, carbon pricing and protecting public lands from fossil fuel extraction. We’ve chosen to focus on these four areas because of their broad reaching impact to climate, their possibility for success in policy and their ability to be enacted on the individual and collective scale.


In the Gym October 30th

PE/SE
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
2x 30/30 DB PP (push and hold)
2x 30/30 Squat (squat and hold)
then:
10x Pull up+
20x HeadCutter +
30x box jump +
40x Proper Push ups +
50x Deck Squat (Wall Ball if more appropriate for athlete) +
60x Ball Slams +
10x Pull ups
Then:
Finish with a 1000m effort for time.
Cool Down.


In the Gym October 28th

PE/SE
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
then:
Then
First round:
5x RMM +
2:00 min row/ski or airdyne go hard – keep track of pace, maintain pace for all three rounds
2:00 rest between rounds
3 rounds
Then:
10x Back Squat +
2:00 min row/ski or airdyne go hard – keep track of pace, maintain pace for all three rounds
2:00 rest
then
5x Push up + 10sec rest x 10 rounds
Cool Down


In the Gym October 25th

PE/SE
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
2 x 5 Goblet squat
3 x 5 Squat jumps
then:
Workout:
10x KB Swing
2:00 minute Row/SKi or Airdyne. go hard – set a goal from pace maintain pace for all three rounds.
1:00 minute Rest
Three Rounds
Then:
Rest some
Then:
10x Front Squat or Front Rack Squat (with two Kbs which ever is most appropriate for athlete and level of upper body mobility)
2:00 minute Row/SKi or Airdyne + go hard – set a goal from pace maintain pace for all three rounds.
1:00 minute Rest
Three Rounds
Then:
30 sec ring support + 30 sec OH Hold + 30 sec rest
x 4
Cool Down


In the Gym October 23rd

PE/SE
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
2 x 10 good morning
then:
Pull-up +
Deadlift @ 30 – 50% of 1RM (light – warm up weight) +
Box Jump (Step up if jump not ok or push sled)
10-9-8-7-6-5-4-3-2-1 reps of each
rest 5:00 – put toys away.
Then
Ball Slam + Push Press (or push up if overhead is not ok)
30 – 20 – 10 reps of each
If time:
Cool down with hateful 8


In the Gym October 21st

PE/SE
10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
30 OH walking lunge – forward and backward then switch arms.
Then:
Stations: rotate through every min on the min. Athletes have 60 sec to complete the station, their rest is the remainder of the 60 secs
150m Ski
10x Pull Up
10x Halo – both directions
10x Ball Slam
10x Deck Squat
x 5
Then:
2000m ski or row or 200 cal air dyne for time
Cool Down


In the Gym October 18th

PE/SE
10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
3 x 3 Maxercist down
2 x 10 Good Morning
Then:
5x DL
10x KB Swing
60m Farmers Carry
10x Clapping Push up, or regular or try clapping push up on knees
x 5
Then:
The Hateful Eight
8x 30/30 – for real, go hard ( :
Cool Down


In the Gym October 16th

PE/SE
10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
Then:
6 way BB Complex (can be done with Kbs or DBs which ever is more appropriate for athlete)
6x Deadlift
6x Bent Over Row
6x Hang Clean
6x Front Squat
6x Push Press
6x Push Up
to NOT put the bar down.
three rounds increase weight reach round
Then:
Team 2000m Ski – must be ski, if more than 4 people have others do next bit.
Each player goes for 200m then they QUICKLY switch, until 2000m is accomplished (5 sprints per player)
rest 4:00
Then:
Team
20x Sit Up Med Ball Throw
30m Bear Crawl
x 3
Then: Teams can switch stations if more than 4 people in training session
Cool Down


In the Gym October 14th

PE/SE
10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
4 x 30/30 machine of choice to open up the lungs a bit
Then:
Then:
10x Ball Slam + 5x Pull Up x
10 rounds – reduce rounds for the less fit
Then:
10x Halo + 5x RMM x
6 rounds
Then
5 x 500m Row or 40 cal air dyne 2:00min rest between rounds
Cool Down


In the Gym October 11th

Power
10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2 x 5 Squat Jumps
2 x 8 Push Press
Then:
Warm up to Clean and Press (same weight for both) – can be with BB, 2xKBs, or single KB (so basically a headcutter)
Then:
5 x 5 Clean + Press 
Rest 60sec between sets
Then:
30-20-10 reps of each –
KTE (or anchored leg lowers if more appropriate) + Burpees
If time:
8x 20sec hard (all out) / 60sec rest @ machine of choice
Then:
Cool Down, stretch