Weekly Roundup * October 16th – 22nd, 2022

Here’s what’s going on this week at the gym!

Week of October 16th – 22nd, 2022


Tuesday, October 18th – Justin S.


The Halloween Party was a blast!  Here’s a couple pictures, but check out our Instagram post for more 🙂

Looking ahead at next month, we will be teaming up with the Gobbler Girls again and hosting the annual Gobbler WODdler!  Details to sign up will be sent out in the next couple of weeks, so look for that!

InBody Scans

All Vernal Fitness members are eligible for a complimentary InBody scan each month. Aside from tracking our performance in Wodify, body composition scans are the best way to track progress and measure results.


October 17 – 22

We’ll kick off the week by building to a new 1RM Split Jerk. Trust in the technique you’ve worked on over the last month to move some heavy weight today.

As we wrap up the snatch pull cycle, we will immediately move into a new snatch cycle, putting everything together. Start light-moderate as we will be building over the next month. 

New this week will be a challenging double kettlebell front rack step-up cycle.

Expect to see familiar test pieces with “The Ripper,” “Rapinoe,” and “Whole Lotta Tabata,” with newer re-tests of “Julius” and “Ramrod.”


This is an awesome strength endurance/lactate threshold WOD. Work intensity should be around 80-90% of max HR, this should feel like a tough challenge to crank out reps without rest, but not an all out effort. 

Weight selection is meant to be heavier today, select weights that you can manage well for at least 5 reps early on.


Tackle this one with the goal of moving as much as possible through each movement until the workload or time goals are met. 

Intensity should be in the 60-75% range of max heart rate. This should feel conversational throughout. For those who have a hard time staying in lower heart rate zones, changing to a rower or bike can help to manage effort much easier than running outside.


Repeated bouts of higher intensity work like this have great carryover to sport and also help to improve Max VO2 – the size of our engine! Improved Max VO2 helps us to use a higher percentage of the oxygen we breathe in from the environment to create energy. More energy equals more horsepower!

Snatches should be heavy today with good technique and speed, the box jump overs should be attempted unbroken as deep into the workout as possible! 

Nose breathing and good posture during the short rest breaks can help to optimize recovery in the short time available.


Use the Tabata sets to test muscular endurance while building capacity for repeated moderate efforts with minimal rest. 

Start at a moderate pace and do their best to hang on to the same level of output from start to finish with as little fall off as possible.


Front Squat weight should allow good depth and big relatively unbroken sets as far into the workout as possible. T2B can be scaled as necessary to allow you to complete the reps in 1-2 quick sets each round.

This should be a fast, tough, sweaty WOD with high heart rate throughout!

Improving MaxVO2 (our ability to use Oxygen to create energy) is known to reduce our risk of all cause mortality and will increase the size of our “fitness engine.”


The work/rest format of partner workouts should allow each partner to maintain a higher work output than you would if you were doing it on your own.

The posterior chain work today should provide the stimulus to add weight to large muscle groups which will boost your metabolic engine.

Choose weights that are challenging for 8-10 reps at a time to start.

Full workout descriptions and notes are available to all members of Vernal Fitness & Nutrition. For more info, email us here.

Creating a weekly ritual is one of the best ways to make healthy choices consistently especially when it comes to movement.

Scheduling weekly self care (like a massage or mobility/yoga) is a great way to ensure that we take the steps to care for our bodies outside the gym.

Schedule the things that are important to you to make sure you do them! 


Delayed Onset Muscle Soreness can be reduced or dealt with by:

  • Good stretching and self-myofascial release techniques
  • Moving through full range of motion when you are sore to help alleviate the soreness
  • Having a good post-workout nutrition and hydration routine


If we want our vehicles to work well and last a long time it is essential that we take them in for regular maintenance.

For many gym-goers we only seek the services of a professional when something is already wrong and impacting our lives and gym performance.

Having a regular maintenance session with a massage therapist, chiropractor or physio will help you  manage any potential issues that could become bigger issues.


“Movement” doesn’t always have to be in the gym, it can be done at a low intensity as active recovery, especially after a busy month!

One of the worst things you can do for recovery after a tough workout is to stay still.

Get out for a walk, go for an easy bike ride with the family or practice some easy stretching or yoga.

Low intensity activity done through a full range of motion helps us to flush out lactic acid, decreases DOMS soreness and promotes recovery.

What are your favorite types of active recovery?



LINE DRILLS (25’ down w/ light jog back to the start)
200m Jog
25’ Walking Knee Hug
25’ Walking Figure-4 Stretch 
25’ Quad Stretch
25’ Toy Soldier Kicks
25’ Butt Kickers
25’ High Knees 
25’ Power Skip 
25’ Up-Down Broad Jump
200m Jog


“Remote The Bus”
400m run
36 Sit-Ups
400m run
36 Lunges
1:00 Static Hold (Athlete’s choice)


200m Cool Down walk
1:00 Standing Calf Stretch/side
10/10 Long Lunge Hip Circles
1:00 Cobra Stretch