Weekly Roundup * September 4th – 10th, 2022

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

Week of September 4th – 10th, 2022


No Member Birthdays this week 🙂


Please remember to reserve your class time. If you need help, please watch this video for a quick tutorial.

With kids going back to school and the changing of the seasons, lots of germs are floating around.  Please make sure you are wiping down ALL equipment you are using; rowers, bikes, barbells, plates, etc.  Also, along the lines of cleanliness, if you are using a lot of chalk, please make sure you are also wiping it ALL off of the equipment you’re using and/or the floor.

Our next Gains and Games night will be Friday, September 16 at 6:30pm and the theme will be “Let’s have a Farkel Party!” . Please reserve your spot by filling out this form.

We will observe Labor Day tomorrow, September 5th, and class times will be 7am, 8am, and 4:30pm.

It’s always a great time to set down with a coach and talk about what your goals are and/or see if you’re making progress towards them. If you feel like you’ve plateaued, it might be worth a 5 minute conversation with one of our staff to help get things moving again for you. Click the InBody scan link below to schedule a time, or grab a coach after class.

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 5 – 11

This week starts with a 3RM test of our deadlift and begins week 3 of the “Clean Complex” and “Chest and Tris” cycles.

”Interval 5″ will take the classic workout “Karen” and split it into 6 rounds with a short sprint on the rower before knocking out each set of 25 wall balls.

We wrap up the week with a fun Saturday partner workout, “Khabib and the Bear.”


Pushing hard on the bike and lifting some moderately heavy Deadlifts should spike heart rate to higher levels. 

Play with pushing the intensity today. See how far you can push it while still being able to recover sufficiently to do it again and again! 

This is a great way for to understand the threshold at which going too hard starts to produce diminishing returns.


Training at higher intensities can make the body more efficient at using the energy it has available and can increase our high end aerobic endurance.

We want you pushing the pace today to make the body more efficient at buffering lactate and using carbohydrates as fuel.


Longer AMRAP’s like this one are perfect for spending prolonged amounts of time between 65-84% of max heart rate. 

Training like this can help to ensure you develop a strong aerobic base to become more efficient at using fat as a primary fuel source. 

The long range benefits for decreased blood pressure and reduced diabetes risk from being proficient here are hard to ignore!


Short, hard sustained effort for 10 minutes! Scaling weight and skipping skill level can help to achieve this without any wasted time.

Intensity here should sit around 80-90%, periodically spending time here can definitely boost MaxVO2 (our ability to use Oxygen to create energy) and is known to reduce our risk of all cause mortality including cardiovascular diseases!


Try to move through today’s work at a pace that allows you to complete each exercise as close to unbroken as possible.

70-80% of Max HR is  a great guideline for intensity

Efforts like this can help you adapt to be able to churn out moderate intensity for hours with training and proper fueling!


Pick a partner who is evenly matched to your goals for today’s WOD!

Devise a solid game plan and stick to it for as long as possible – trading off reps in small numbers will allow each of you to keep moving with more speed and movement quality for a longer period of time than trying to do large chunks.

Scale movement standards and weights as necessary to allow you to keep moving when it is your turn to work!

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

Sometimes when people are seeking change they feel like a large dramatic step needs to be taken to get them where they want to be.

No different with sleep – often when we think about making changes to our sleep, we tend to think of big changes or taking big steps, such as purchasing a new bed.  What we should do instead is find the best doable option – the smallest actionable step that will trigger habit change!

Understanding our habits and knowing how we get in our own way is a good place to start!

Which of the following factors are impacting your sleep hygiene the most?

  • Room Temperature
  • Caffeine
  • Alcohol/Drug Use
  • Absence of a regular sleep/wake schedule
  • Use of electronic devices immediately before bedtime

Temperature is an easy doable option to hit first. Sleep scientists recommend an ideal bedroom temperature of approximately 65 degrees Fahrenheit (18.3 degrees Celsius).

This may vary by a few degrees from person to person but an ideal range for most is between 60 to 67 degrees Fahrenheit (15.6 to 19.4 degrees Celsius). If you fall outside this range, your best doable option is to adjust the thermostat a few degrees and track the results.

Remember, simple things work, but only if you do them! 


We’ve got a 3 rep max deadlift coming up as well as a clean + hang clean cycle this month.  Here’s a great video on some pre- and post- deadlift mobility work.