Weekly Roundup * October 31st – November 5th, 2022

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

Week of October 30th – November 5th, 2022


No Member Birthdays this week 🙂


In less than two weeks, we will host the annual Gobbler WODdler!  Mark your calendar for Friday, November 11.  Pre-registration is open and will stay open until Thursday, November 10th.  Check out the flyer at the end of this email. 

We will also be starting a 6 week nutrition challenge on November 14th that will help you make it through the holidays without gaining the typical 5-10 lbs.  More details to come about this throughout the next couple of weeks.

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 31 – November 6

This week, we will continue to build through our double kettlebell front rack step-up cycle and “Clean Complex 2.” 

The step-ups should be performed at the heaviest load you’ve used yet, while the clean complex should be heavier than last week. 

We will also be starting a 5-3-1 strict press cycle.


Building strength and aerobic capacity through big barbell movements (and burpees!) can help to boost our metabolic engine! Bodies with more muscle than fat will burn more calories throughout the day, even when we aren’t working out.

Pick a weight for the barbell work that you can move well with good mechanics and range of motion.

Burpees should be done at a smooth controlled pace that lets you keep moving without getting so gassed that large rest breaks become necessary.


You will want to maximize your time working with a moderate heart rate by finding a sustainable pace that is just a little harder than “conversational.”

Pacing is huge today! Aim for 60-70% of max HR for as long as possible!

Good running technique and focused breathing can make or break today’s WOD!


Scaling weight and T2B skill level can help to achieve working at a moderate to hard intensity without spending too much time resting.

Intensity here should sit around zone 3 or 4 which can definitely boost MaxVO2 (our ability to use Oxygen to create energy) which is known to reduce our risk of all cause mortality including cardiovascular diseases!


Use this workout to improve stamina in future workouts, and build muscle mass to help move more weight.

Complete all reps with consistent tempo, full range of motion, and proper bracing. Quality reps for all movements!

This is a great chance to practice good overhead technique and mechanics while out of breath.

Efficient rowing and smooth transitions between movements will cut down on extra, unnecessary effort.


Pick a pace on the run that allows you to keep moving at a quick, sustainable pace through the full workout. Weight on the Front Squats should be moderate and allow you to complete them unbroken to start.

Lactate Threshold (70-80% of max HR) training should feel sweaty, sustainable and maybe even fun once the athlete learns how to pace, and scale these sessions to meet their individual needs.


We 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.

Develop a plan and stick to it!

You should be able to complete at least 8-10 deadlifts at your working weight to start.

Dividing the Burpees up into small chunks will help partners to keep moving at a quicker pace much deeper into the workout.

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


Making positive changes to your sleep habits to get better sleep doesn’t always mean spending a lot of money or taking big steps to get there.  

Some of the simplest habit changes that will yield the best results are: 
•    Setting a cut-off time each day for caffeine intake 
•    Limit alcohol consumption 
•    Adhere to a consistent sleep and wake cycle, even on weekends 
•    Avoiding screen/device use within an hour or more of bedtime 
•    Blocking out light from your bedroom


When our body temperature is lowered it triggers our brains to prepare for sleep. There are two ways we can hack this system to promote our urge to fall asleep. 
1.    We can keep the temperature in our bedrooms lower than in the rest of the house. Even dropping your bedroom temperature by a few degrees will help to trigger sleep earlier. 
2.    Allowing your body to cool after it has been warmed above normal body temperature can also help to trigger the sleep process.  Taking a hot bath, shower, or sauna to elevate your core temperature before bed, are just a few suggestions.


Here are 8 Mobility Exercises and Stretches to Improve Your Clean and Front Squat

  1. Squat to Stand Stretch
  2. Psoas Release on Ball
  3. Banded Lat/Triceps/Pec Opener
  4. Triceps Barbell Smash
  5. Weighted Thoracic Extension on Foam Roller
  6. Front Rack Partner Stretch
  7. Front Squat with Straps
  8. Pause Squat Breathing