Weekly Roundup * September 25th – October 1st, 2022

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

Week of September 25th – October 1st, 2022


October 1st – Coach Chelsie


Next month we won’t be having a “Gains & Games” night, but we do want to have a fun Halloween event!  We would love your feedback and input for it.  Options could be a party, a throwdown, a bbq, or even a combo.  If you have any thoughts or ideas, please reply to this and help us plan a fun event!

We have started our 8 week Snatch course and have a few spots available if you’re interested in signing up.  It’s not too late! Reply to this email for more info.

As we are shifting our focus from RXing the workout to RXing the stimulus, now is a great time to sit down with a coach and get a personalized prescription to attack your goals.  This includes a free body scan and a look at what your intensities/zones should look like throughout the week.  That’s right, did you know that performing your workouts at the same intensity every day might be stalling your progress? Click the button below to schedule your inbody scan and let one of our coaches give you a specific approach to your workouts.

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.


September 26 – October 2

The final days of September will allow you to test your barbell cycling building to a new 3RM Hang Power Clean and continue working through some heavier back squats, snatch pulls, and split jerks.

We’ll also conclude our 8-week interval workout cycle with “Interval 8,” a spin-off of “The Chief.”

Other test pieces include “Ellen” and a new, grippy, 21-15-9 style workout, “Ouch.”


Set a pace that allows you to have at least 15-20 seconds rest after the Bike and Run before moving to the next station.

This workout can either be a great opportunity to get in light conditioning work or push the pace and attempt to stay consistent at higher intensities. 

Either way we are looking for consistent speed/power through each round!


Ellen requires a huge amount of energy packed into a 15 minute cap which means that we are asking you to spend time at a higher intensity than you might be comfortable with.

Working in these ranges helps us to go faster for longer on future workouts.

Try to move through all movements as unbroken as possible by breathing and pacing your way through the burpees and breathing and bracing through the snatches and thrusters with good hip drive on each rep.

If it isn’t possible for you to keep cranking out reps, consider scaling the weight to allow you to achieve the desired stimulus – constant moderate intensity output!

The goal today is high sustained output in all 3 rounds with good movement quality.

To accomplish this you will need to work hard (75-91% of max HR) and recover well in the 90 second rest period. Recovery should allow heart rate to come back down to approximately 65-74% of max heart rate before the next work interval starts. 

Play around with this a bit and see how high you can push the intensity before you are not able to recover as suggested. Finding this upper limit today can help to establish better pacing on future workouts with similar demands.
This should be a sweaty, grip intensive WOD!

Approach the rows at a quick but steady pace (think 70-80% of max HR) to work on higher end aerobic capacity.

A great chance to work on smoothly linking together box jumps and pull-ups in larger chunks while fatigued!

Focus on strong breathing and posture on the row as these will be some of the first things to break down when fatigue sets in.
Improving MaxVO2 (our ability to use Oxygen to create energy) is known to reduce our risk of all cause mortality.

An increased Max VO2 can have similar positive health effects as quitting smoking!

Spending time here can improve your horsepower and help you work at higher intensities or longer.
Today’s partner WOD is a pretty fun one to knock out with your bestie. 

During longer, moderately intense workouts some fats are still metabolized for fuel. Working here can help to extend our ability to continue to use fat as fuel, and every one should spend some time training here each week to improve their aerobic capacity.

Moving at a moderate intensity can make the body more efficient at using the energy it has available.

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


As we are nearing the end of the month, its a great opportunity to reflect on the great things you’ve done in the gym and in your lives.

  • Write down:
    5 things you were grateful for in September
  • 5 things you accomplished in the gym in September that you are proud of
  • 3-5 SEMM based goals for October

This information will be essential to help you determine areas to work on over the next few weeks.

Positive vibes only!

Let’s focus on positive mindsets. How do you manage your positive self talk and daily perspective?

If you’re not certain what that looks like for you, some examples could be listening to certain music, repeating a mantra, or a daily decision to be positive.

Detach & Relax

It can be easy to get addicted to being busy and always needing something to do! We obviously want you 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 schedules
to allow space for rejuvenation between activities.

I encourage you to spend 10-15 minutes reading, listening to music, going for a walk or a drive before rushing back into your busy lives.