30 Mar 2020 Monday
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March 30, 2020 Josh Rogers

positive thinking

Sticky Post By On March 30, 2020

 

 

**LOCKDOWN UPDATES**

The Following email was sent yesterday. If you didn’t get it, please email us and let us know so we can make sure to add you to our contacts. 809@rpmtraininig.com

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As I’m sure you are all aware, we do not have clearance to reopen yet, so we will be extending the closure until the lockdown has been officially lifted.
Of course we realize the hardship this has placed on everyone, and certainly understand that it will not be possible for everyone, but to all of our members who are hanging in there with us and continuing to pay your monthly membership, THANK YOU so much for your support and understanding.
We will continue to bring you as much value as possible during this time so your training can stay on track and so you won’t be digging yourself out of a fitness hole once this is all behind us.
Here are some details on how we’re going to do that…
NEW ZOOM CLASS SCHEDULE!
For all you nooners this is old news, but the virtual class program through Zoom is super awesome! So we’re expanding it!
Beginning tomorrow, March 30th, we will be holding virtual classes daily (Mon-Fri) at 9am, Noon, and 5pm, as well as a Teen virtual class with Coach Rebecca on Tues/Thurs at 2pm.
During all the virtual classes, your RPM coaches will be there to explain the workouts, offer suggestions on scaling and equipment limitations, and of course coach you and push you just like they would in a regular class. Your RPM training buddies will also be there to suffer with you, help hold you accountable, and provide the requisite friendly banter.
In the virtual program, you’ll have the option of doing any of our 3 published workouts for the day, depending on your skill level and what equipment you have.  The 3 programs are Arsenal (for fully outfitted home gyms), Homeslice (Just DBs or a KB and a jump rope needed), and Ropeburn (Only a jump rope and your bodyweight needed).
DON’T UNDERESTIMATE THE POWER OF ZOOM!
If you’re on the fence about joining a Zoom class, PLEASE TRY IT! We guarantee you will be surprised how effective, fun, and easy it is.
All you need to do is download the Zoom app, and click the link to your corresponding class below (they will also be published on our blog and through the link in our instagram bio)!
FREE WEEK TRIAL IS STILL A THING!
We anticipate you guys will want to refer your friends (who have also lost access to their gyms) to the virtual program once you’ve gotten a taste of it. Yes, it’s that good.
With that in mind, we will continue to run our usual FREE WEEK TRIAL for the virtual program.  So feel free to forward this to your friends and invite them to join you.  We will help them participate regardless of their equipment situation, and once they become members they can request some gear.
This also goes for any former members reading this! We obviously can’t help on the equipment side if you’re no longer in the area, but we’d still love to see you in class.
Feel free to respond to this email with any questions!
**If you’d like to request the addition of another specific class day or time, please let us know.  As soon as we have enough demand, we’ll add it!
 
 
 
EQUIPMENT PICKUP IS NOW MONDAYS ONLY
If you still need equipment, or need something else, follow the same procedure (described on the blog here).  The next pickup day is Monday, but send your request now because, going forward, we are limiting equipment pickups to Mondays only, so your next chance will be next week.
CHELSEA ON THE GRAM
Each day we will publish all 3 workout variations on our main IG feed, and Chelsea will go live at 8am with a full description of all of them. You can tune in live at 8 for this and have the ability to ask questions in real time, or watch it later without the interactive component, since it will live on our stories feed for 24hrs. Either way, make sure you’re following us! @rpmtraining_lg
Thank you again for hanging in there during this crazy time!  As this virtual program builds up, we’re confident we’ll all have a clear path through it together.
See you in class!

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  • EQUIPMENT LOANERS: Next chance to pick up equipment is TODAY!  Here’s how to do it… You MUST first email 809@rpmtraining.com with the subject line “Equipment Loan” with what you’d like to borrow before noon on the day you’d like to pick it up, and pickup days will be limited to MONDAYS and THURSDAYS only. We will respond to your email with what items from your request can be accommodated and then place the equipment OUTSIDE on the patio on pickup day, labeled with your name, between the hours of 2pm and 6pm ONLY, along with a log where you will need to sign the equipment out and agree to the terms (ie. You must return it within 72hrs of our request to have it back, and if it doesn’t make it back your card on file will be charged for the cost of the replacement). Please DO NOT enter the gym, ask to enter the gym, or ask for more items than what was agreed to in your reservation. We are simply complying with CDC recommendations and must adhere to this policy. Equipment loans will be limited to KBs, DBs, bars, plates, boxes, wall balls, flat mats, Abmats, ab wheels, bands, and jump ropes (read more below on these), and you can see exactly what’s available on this google doc.  Requests will be granted in the order they are received, and there will be a per-person limit to the amount of each type of equipment that can be borrowed. You may choose 1 type of strength equipment (1 KB or 2 DBs or 1 Bar and 1 set of plates) plus 1 of any of the conditioning or accessory pieces (a jump rope, wall ball, abmat, etc). We also must reserve the right to cancel or amend this policy at any time.  Thanks everyone, hope this helps you make it through this time!

 

  • JUMP ROPE GIVEAWAY: Thanks to our unique situation as a brand that makes jump ropes, we have a limited (but decent) number of “seconds” ropes that, while we can’t sell them, are perfectly functional and effective.  So, while supplies last, if you request a jump rope with your equipment loan, we will include one for you that you can keep! You won’t be able to choose the color, but if you include your height or the size of your favorite rope from our gym’s wall racks, we will also size it for you!

 

 

 

HOMESLICE  (You’ll need a KB/DB/BB/some creativity and a jump rope) 

A. SA floor press: 3 x 12-15 ea. side*

B. 20 min for quality:
10-15 SA rows ea. side*
10-15 SA push press ea. side*
3 standing broad jumps*
200m sprint*

 

ROPE BURN (All you need is your bodyweight and a jump rope)

A. 30 pushups @ 3112 tempo*

B. 20 min for quality:
10 wall-sit arm slides @ 3232*
1 attempt max UB double unders
10 piked pushups*
1 attempt max UB double unders

 

 

ARSENAL (You’ll need a fully stocked gym)

A. bench press: 3RM

B. AMRAP in 20 min:
8 strict pullups
10 push press/jerk (115/85)
12 box jumps (24/20)
200m run

 

NOTES:

*Floor press: like bench press, but lying on the floor.  SA = single arm

*Rows and Push press: Rep ranges allow for variations in loads

*Broad jumps: jump as far as you can each rep. Use good solid mechanics and don’t rush.

*200m Sprint: Run this hard – not like you would normally in a metcon

*Arm slides: From a wall sit position, place the back of your wrists and elbows on the wall. Raise your arms up as far as you can without pulling your elbows or wrists off the wall, then bring them back down, squeezing your traps and lats as you reach your end range.

*Tempo 3112: 3 sec down, 1 sec pause, 1 sec up, 2 sec pause

*piked pushups: like a pushup from downward dog position. Put your feet or knees up on a surface and get your hips over your hands more to make it more difficult.