Weekly Roundup * October 23rd – 29th, 2022

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

Week of October 23rd – 29th, 2022


None this week 🙂


In just three short weeks, we will host the annual Gobbler WODdler!  Mark your calendar for Friday, November 11.  Pre-registration will open up on October 28th and will stay open until Thursday, November 10th.  More details to come this week!

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 24-30

This week we will carry on with the snatches and double kettlebell front rack step-ups while jumping into a new strength test, “Clean Complex 2.” This complex will be lower body focused, combining squat cleans and front squats. 

Expect a combination of conditioning, barbell, and gymnastics this week with a chance to work on a higher skill movement we rarely see, the ring muscle-up, on Saturday.


This is an awesome test for muscular endurance and pushing the lactate threshold! 

The large range of motion required by the movements in today’s WOD means that intensity and heart rate will spike early and stay there until the last rep is done! 

Choose a challenging weight that you can move well for a few reps at a time with as little rest between reps as possible!


Not only does moderate, sustained effort help to build a strong aerobic engine for longer WODs, it also helps to burn fat and boost calorie burn in a workout. 

Approach these sessions with heavier weight and moderate intensity. Rest periods are ok but they should be brief. The goal is to keep the aerobic stimulus for as much of the workout as possible.

Move efficiently in an attempt to get at least 15-20 seconds rest between each movement.

If this isn’t possible or sustainable then movement standards or reps can be scaled.


Our overall health can benefit from the higher intensity demands of these workouts. That demand will help you learn to push your intensity limits resulting in the ability to do more work in future workouts that require less intensity.

Aim to work at a moderate to high intensity on the work sets and recover as much as possible on the rest intervals!

Choose a Power Snatch weight that you can move well for each set keeping in mind that the weights will increase three times.


This should feel like a 7-8 level of effort through the entire WOD – tough and sweaty, but sustainable!

Challenge yourself with heavier weights and strict, quality pushups.

Time remaining in each round should be used for active recovery including walking rest and focussed breathing. This is a great way to teach our bodies to recover from higher intensity challenges!


You’ll want to maximize your time working with an elevated heart rate by finding a moderate but sustainable pace. 

Intensity level should challenge your comfort zone, but it shouldn’t result in having to take long or frequent breaks!

Solid pacing on the first longer run will set you up for success. Goal is to keep moving as much as possible on the run.

Set up and bracing are key on the deadlifts, especially if you are out of breath from the run.

Weight selection should allow you to perform 5-8 reps at the start.


Friends don’t let friends do 28 minute AMRAPS alone! Pick your favorite gym buddy, or make a new one today as you work through some challenging movements!

There should always be one partner moving today! Pick weights and movement variations that are challenging and can be linked together well with good form and technique. 

Be your friend’s biggest cheerleader when things get tough! This is a great chance to work through some unilateral movements that will help develop good balance and core strength!

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

Managing Stress

Stress management can come in a lot of different forms and will vary individually. Here are some really simple reminders that might help you manage stress a bit better:

  • Exercise regularly.
  • Get out in the sunlight.
  • Drink less alcohol and caffeine in general, but especially close to bedtime.
  • Set a sleep schedule.
  • Limit electronics use 
  • Try meditation or other forms of relaxation at bedtime. 

The best stress management techniques are free, easy to do, and can be done anywhere. Guided imagery fits this mold perfectly. Guided imagery can involve imagining yourself being in your “happy place”—maybe picturing yourself sitting on a beach, listening to the waves, smelling the ocean, and feeling the warm sand underneath you. Guided imagery can be done with a recording where you listen to someone walk you through a peaceful scene. Or, once you know how to do it yourself, you can practice guided imagery on your own. Simply close your eyes for a minute and walk yourself through a peaceful scene.

Think about all the sensory experiences you’d engage in and allow yourself to feel as though you’re really there. After a few minutes, open your eyes and return to the present moment. 

Be your biggest cheerleader!

The way you talk to yourself matters. Harsh self- criticism, self doubt, and catastrophic predictions aren’t helpful.

If you’re constantly thinking things like, “I’m not in good enough shape for this,” and “I’m not good at
this,” you’ll stress yourself out. It’s important to talk
to yourself in a more realistic, positive light. When you catch yourself doubting your ability, reply to yourself with a strong, positive inner voice! Positive self-talk can help you develop a healthier outlook. And an optimistic and compassionate conversation can help you manage your emotions and take positive action.  

Detach and Relax

It can be easy to get addicted to being busy and always needing something to do! We obviously want to work hard in the gym and in life but sometimes we need to remind ourselves to take some time to detach and relax.

This can be as simple as adjusting your schedule
to allow space for rejuvenation between activities. Try to spend 10-15 minutes reading, listening to music, going for a walk or a drive before rushing back into your busy lives.